Workout of the Day

Friday September 21, 2018

Meg

CROSSFIT

Overhead Squats
Warm up with triples, all sets 80% or lighter.
Continue w/ Singles for new 1 Rep Max

AMRAP in 10 min
18/14 Cal Assault Bike
15 Med-Ball Cleans
12 Box Jumps Overs

DYN:: 14/12 Cal, 10lb, 20”
Fitness: 14/10, 24/20
Rx: 20/14, 24/20

SWEAT

21-15-9
Plate G2OH
Plate Lunges
Weighted Russian Twists
Push Ups
600m Run after each round

Thursday September 20, 2018

The Taylors

CROSSFIT

3 Rounds for Max Reps
1 min Burpees
1 min Wall Balls
1 min Deadlift
1 min Med-Ball Sit-Ups
1 min Hang Power Cleans

Dyn: 14/10, 45/35
Fitness: 20/14 or 14/10, 95/65
Rx: 20/14, 115/80

 

SWEAT

Back Squat Wk 8
5@60%, 5@70%, 4@80%, 3@90%, 3×2@95%, 5@80%

AMRAP 14
7 Burpees
14 RKBS
7 Toes to Bar
14 Wall Balls

Tuesday September 18, 2018

Ryan

CROSSFIT

Cleans (testing week)

Warmup up w/3 sec tempo to knee, all sets at 80% or lighter

Continue with singles to find your 1RM

For Time:

21-15-9

Pull-ups

box jumps

*50 DU @ the end of each round

Monday September 17, 2018

Wesley

CROSSFIT

4RFT:

400m run
8 Shoulder to Overhead (push press or jerk)

DYN: 75/55#
Fitness: 115/80#
RX: 135/95#
RX+: 155/105#

 

SWEAT

5 Rounds for Time:
10 SDLHP (barbell)
15 Sit ups
10 Push Press (same barbell)
15 Box Jump
10 Cal Bike

Saturday September 15, 2018

Daniel

 

 

AMREP in 20
with a partner
60 Deadlifts
30 Burpees
60 Cal AB
30 Burpees
60 Push Press
30 Burpees
in remaining time…
MAX Clean and Jerk

Dyn: 65/45 (50 reps for lifts, 20 reps for burpees)
Fit: 95/65
Rx: 135/95

 

Friday September 14, 2018

FNL 2018

CROSSFIT

OHS week 9
Find 3RM
Subtract 10%
2×4

Half Cindy
AMRAP 10
5 pull-ups
10 push ups
15 air squats

 

SWEAT

For Time
40 HSPU
60 Burpees over Barbell
80 Front Squats
100 Double Unders
Split reps however you choose

Thursday September 13, 2018

Carl

CROSSFIT 

10-15 mins to get max ring or bar MU unbroken

On the 3 Min x 7 Rounds
400m Run
12 Toes To Bar

Dyn: 200m Run, sit-ups
Fitness: K2E or V-Ups
Rx: T2B

 

SWEAT

Back Squats, Wk 7, regular tempo
5@60%, 5@70%, 4@80%, 4@85%, 3×3@90%, 5@75%

AMRAP 16
8 Pull Ups
8 Cal Row
12 Push Ups
12 Box Jumps

*All pull ups are from the rig. NO RING ROWS! Any scale is allowed
from rig; banded, jumping, negatives, seated low bar in the rack, etc.
as long as everyone is doing some form of pull ups from the rig*

Wednesday September 12, 2018

CROSSFIT 

Cleans week 9
2 @70%
2@ 80%
6×1 @85%

AMRAP 12
8/6 cal bike
10 pistols (total)
12 DB Snatches (alternating)

Dyn: 6/5 cal, single arm kb front squats, 25/15
Fit: Pistols to box, 35/25
Rx: 50/35

 

Tuesday September 11, 2018

In Remembrance of 9/11

“The 9/11 Throwdown”

The 9-11 WOD – is a 1 round, 9 movement, 11 rep chipper

2001m row – a “buy in” that will count towards your total time!
11 box jumps 36in/24in
11 thrusters 125#/85# (deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans 175#/120#, (AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings 2 pood/1.5 pood
11 toes to bars
11 deadlifts 170#/120#, (Flight 77 and flight 93)
11 push jerks 110#/75#, (110 number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

Notes:
Due to time not being on our side…
1. Everyone will partner up.
2. As a team you will split the 2001m Row however you want.
3. You will use the same bar, KB, and box for the workout.
4. Each teammate will complete all the 9 movements and 11 reps.
5. Finish out the row again as a team.

SWEAT

8 Rounds for time
8 Cal Assault Bike
6 KB Cleans (R)
4 Push Press (R)
2 Windmills (R)
8 Slam Balls
6 KB Cleans (L)
4 Push Press (L)
2 Windmills (L)