2013 03 30
STRENGTH Workout of the Day A. Every Minute on the Minute for 10 Minutes Complete: 3 Back Squats (75% 1 RM) 9 Toes to Bar Rest 5 minutes B. Five Rounds for time of: Press, Push Press, Push Jerk (3 reps, 4, reps, 5 reps…
2013 03 29
Workout of the Day CROSSFIT OPEN WORKOUT 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar...…
2013 03 29
Workout of the Day ***If you are competing in the CrossFit Open, I would recommend that today becomes your rest day*** A. Five Sets of Floor Press x 5 reps @22X1 Rest 90 seconds Max Rep/ Mixed Grip Strict Pull Ups Rest 90 seconds B. For…
2013 03 28
Workout of the Day In teams of 3, with partners alternating tasks, complete as many rounds and reps as possible in 30 minutes of: 250M Row Front Squats (135/95) One person must be rowing, one person must be squatting, and one person must be resting at all times. …
2013 03 27
STRENGTH Workout of the Day A. Every minute on the minute for 7 minutes complete: 3 Power Cleans (75% 1-RM) 6 Pull-Ups (Minutes 0,1,2,3,4 complete 3 Power Cleans and 6 Pull-Ups. From 5:00 - 7:00 complete max reps Power Cleans) Rest 5 minutes B. 5…
2013 03 27
Workout of the Day A. Three sets of: Strict Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: 25 Hand Release Push-Ups 15 Power Snatches (95/65 lbs.) 15 Wall Ball Shots…
2013 03 26
Partner chipper. As many rounds as possible within a 40 minute time cap. box jumps, American KB swings and, burpees. Partners can split the reps up or tackle them any way they choose. Round one 60/60/60. Round two 50/50/50. Round three 40/40/40. Round four 30/30/30 round five 20/20/20 and round…
2013 03 25
STRENGTH Workout of the Day Barbell Complex: Deadlifts x 5 reps Barbell Rows x 5 reps Hang Cleans x 5 reps Push Press x 5 reps Back Squat x 5 reps Pull Ups x 10 reps Complete 5 rounds. Rest 4 minutes in between rounds, going up in weight…
2013 03 25
Workout of the Day A. Take 10-15 minutes and build to a heavy Clean and Jerk B. For time: 20 Shoulder to Overhead (135/95 lbs) 200 Meter Run 15 Shoulder to Overhead (135/95 lbs) 400 Meter Run 10 Shoulder to Overhead (135/95 lbs) 600 Meter Run
2013 03 24