2014 05 25
Saturday 5/24/2014 CrossFit Workout of the day
Warm up 400 meter run 3 sets of 5 HPC 5 STO 5 knees to elbows Dynamic stretches Training "The Queens guard" With a running clock of 40 mins In teams of two Complete 5 rounds each 5 Hang Power Cleans (115/80) 5 STO (115/80) 5 TTB Then row 1000…
2014 05 23
Friday 5/23/2014 CrossFit Workout of the day
Warm up 10 mins 1 min Plank (full prone position) 10 Dead lifts (empty BB) 10 SDHP (empty BB) 5 inch worms 5 Samson stretches 5 Iron Crosses Strength/Skill Deadlifts 5-5-5-5-5 Work up to 75% of 1RM Training 21-15-9 Rack Lunges (75/55) Sumo Dead lift HP (75/55) Lat bar hopping…
2014 05 22
Thursday 5/22/2014 CrossFit Workout of the day
Warm up 10 mins 1 min Plank (full prone position) 20 alt backwards lunges 5 inch worms 5 Samson stretches 1 10-15 secs hand stand Strength/Skill 15-12-9-6 Strict Ring dips Pistol practice in between sets Training BENCH MARK "MARY" 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull ups Scale…
2014 05 21
Wednesday 5/21/2014 CrossFit Workout of the day
Warm up 3 sets 10 Pass Thru's 10 OHS 5 Spider-Man stretches 5 Squat Stretches Snatch warm up and progression Strength/Skill Hang Snatches 2-2-2-2-2 Training Bench mark "Nancy" 5 rounds 400 meter run 15 OHS (95/65) Scale options Scale # of rounds Scale distance on run Scale weight Sub OHS…
2014 05 20
Tuesday 5/20/2014 Workout of the day
Dynamic Warm up Workout of the day "El Matador" 36 Min EMOM Min 1 10 Push ups+10 Burpees Min 2 40 Double Unders Min 3 15 KB Swings (53/35) Min 4 Row 12/14 Cals The workout continues this way throughout the entire 36 Mins
2014 05 19
Monday 5/19/2014 CrossFit Workout of the day
Warm up 3 sets 200 meter run Turkish get ups (3 per leg) 5 Squat Stretches 5 scorpion Stretches 10 Hang Cleans w empty BB Strength/Skill Front Squats 5-4-3-2-1-1-1 Build to a new 1 RM Training 12 Min Ladder 1-2-3-4-5-6-7....... Hang "Squat" Clean (135/95) (155/110) Box Jumps (24/20) 200 Meter…
2014 05 18
Sunday 5/18/2014 CrossFit Workout of the day
Warm up 8 Mins Turkish get ups 3 on each leg Plank 1 Min Between each set Strength/Skill Floor presses 5-5-5-5-5 Training 5 Min AMRAP 15 Plate Ground to over Head (45/25) 30 weighted Sit ups (45/25) 1 Min Rest "Death By Burpee" Min 1 1 Burpee Min 2 2…
2014 05 17
Saturday 5/16/2014 CrossFit Workout of the day
Warm up In 10 mins 200 meter run/row Then AMRAP 10 Push ups 15 Air Squats 1 min plank 1 10-15 sec handstand hold Dynamic Stretches Workout prep 10 Mins Take 4-5 sets to build up to working weight 4-5 Hang Power Cleans P Training (Met/Con) "Sin City" In teams…
2014 05 16
Friday 5/16/2014 CrossFit workout of the day
Warm up 10 Mins 5 inch worms 5 Squat Stretches 5 Iron Crosses 10 Sonics Strength/Skill Snatch Grip Deadlifts 3-3-3-3-3 Training 10 Min Ladder 3-6-9-12 Dead lifts (225/150) Ring Dips Scale options Scale weight on DL Scale ring dips w legs on ground Or sub with push ups
2014 05 15