Workout of the Day

Monday September 10, 2018

Marcia

CrossFit
For Time
400m Run
50 Wallballs
40 RKBS
30 Sit ups
20 Deadlifts
10 Burpees
400m Run
10 Burpees
20 Deadlifts
30 Sit ups
40 RKBS
50 Wallballs
400m Run

Dyn: 400m Run, Med Ball Wall Squats, 35/25 RKBS, 95/65 DL
Fit: 20/14 or 14/10, 53/35 RKBS, 115/85 DL
Rx: 20/14, 70/53 RKBS, 135/95 DL
Rx+: 155/115 DL

Sweat
2 Rounds, with partner (one works while one rests)
100m Run
200m Run
400m Run
Then on same running clock…
2 Rounds (each partner does 2 full rounds, one works, one rests)
10 Deadlifts (about 50% 1RM)
20 Wallballs
40 Flutter Kicks

Saturday September 8, 2018

 

“WHITE”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges
400m Run

DYN: 1 Climb = 4 offset ring rows, 4 air squats
V-ups, walking lunges
Fit: Pull to standing and back down to laying 2 times = 1 climb
Knees to chest, 25/15# plate overhead

Friday September 7, 2018

Friday Night Lights

CROSSFIT

 

Overhead Squats
5@60%, 5@70%, 4@80%, 3@90%, 3×2@95%, 5@80%

For Time
12 Deadlifts
15 Box Jumps
18 Weighted Sit-ups
600m Run
18 Weighted Situps
15 Box Jumps
12 Deadlifts

“DYN: 95/65#, 20″”, Sit-ups, 400m Run”
Fit: 135/95#
Rx: 185/155#

Thursday September 6, 2018

Mike

CROSSFIT

Muscle Ups!
10-15 minutes for people to attempt muscle-ups or put new skills and strength
to work on existing muscle ups

AMREP 8
800m Run
20 Burpees
Max Hang Power Cleans

-Rest 2 minutes

AMREP 8
800m Run
20 Burpees
Max Hang Power Cleans

DYN: 600m Run, Dumbbell HPC or Empty Barbell for both AMREPS
FIT: 75/55 & 95/65#
Rx: 95/65 & 115/80#

Tuesday September 4, 2018

Chase

CROSSFIT

Cleans, Week 8
2@70%, 2@80%, 2@85% 3×2@90%, 2×2@80%

3 Rounds for Time
15 Push Press
30 Ab-mat Sit-ups
15/12 Calorie Assault Bike

DYN: Empty Barbell, 10/8 Cal
FIT: 75/55#
Rx: 95/65#

 

 

Friday August 31, 2018

Will-i-am

CROSSFIT

Cleans week 7

*3 seconds to knee*

3 @ 70%
2 @80%
2 @85%
1 @90%
2 @75%
2 @85%
2 @90%
2 @80%

“Annie”
For time:
50-40-30-20-10
Double Unders
Ab mat-situps

cap @10

Thursday August 30, 2018

Murph Mayhem

CROSSFIT 

3 Rounds

200m run
12 pull-ups
12 push-ups

2 Rounds

400m run
9 C2B
9 plate push-ups

1 Rounds

800m run
6 Bar MU
6 HSPU

DYN: Rrows+ box push ups (across the board)
Fitness: jumping pull-ups, pull-ups, C2B, kipping HSPU
RX: Strict HSPU