Monday, June 1 CrossFit Workout of the Day
Warm up 3 rounds not for time: 15 squats 20 hollow rocks 10 ring rows Strength Back squat: Build to a 1RM Conditioning 2K row
2015 05 31
Sunday, May 31 CrossFit Workout of the Day
Skill Pistol progressions Conditioning Performance “Nate” 20-minute AMRAP: 2 muscle-ups 4 HSPU 8 KB swings (70/53) Fitness 20-minute AMRAP: 4 pull-ups 4 ring dips 8 KB push press 8 KB swings
2015 05 30
Saturday, May 30 CrossFit Workout of the Day
Performance In teams of 2 for time: 100 wall balls (20/14) 100 pull-ups 100 back squats (from floor) (135/95) 100 power snatches (95/65) Fitness In teams of 2 for time: 75 wall balls 75 jumping pull-ups or ring rows 75 goblet squats 75 KB swings
2015 05 29
Friday, May 29 CrossFit Workout of the Day
Warm up 3 rounds not for time: 5 knees to feet (weighted if possible) 5 KB thrusters 10 single-arm KBS (5/arm) Strength Snatch Fitness & Performance: Build to a 1RM Conditioning Performance “Annie” 50-40-30-20-10 reps for time Double unders AbMat sit-ups Fitness Sub single unders x2
2015 05 28
Thursday, May 28 CrossFit Workout of the Day
Warm up 500m row, then 3 rounds not for time: 6 pistols (3/leg) 10 single-leg KB RDL (5/leg) Strength Deadlift Fitness & Performance: Build to a 1RM Conditioning Performance: “Elizabeth” 21-15-9 Power cleans (135/95) Ring dips Fitness: 21-15-9 Power cleans Push-ups
2015 05 27
Wednesday, May 27 CrossFit Workout of the Day
Warm up 3 rounds not for time: 3 skin the cat 10 KB push press 250M row Strength Strict press Fitness & Performance: Build to a 1RM Conditioning Performance “Air Force” For time (95/65): 20 thrusters 20 sdhp 20 push jerks 20 overhead squats 20 front squats *4 burpees EMOM,…
2015 05 26
Tuesday, May 26 CrossFit Workout of the Day
Memorial Day "Murph" fun at CFCC and CFUES. 7 minutes to complete: 1000m row 20 burpees 40 goblet squats 3 minutes rest 7 minutes to complete: 800m run 25 push-ups 50 box jumps/step-ups 3 minutes rest 7 minutes to complete: 50 hollow rocks 40 KB swings 30 overhead lunges 3…
2015 05 25
Sunday, May 17 CrossFit Workout of the Day
Skill Pistol progressions Conditioning Performance “Nate” 20-minute AMRAP: 2 muscle ups 4 hspu 8 KB swings (70/53) Fitness 20-minute AMRAP: 4 pull ups 4 ring dips 8 KB push press 8 KB swings
2015 05 16
Saturday, May 16 CrossFit Workout of the Day
Conditioning Performance In teams of 2, 5k row for time. While 1 person rows, other completes 3 rounds of: 7 thrusters (115/75) 7 burpees 7 sdhp (115/75) Fitness In teams of 2, 5k row for time. While 1 person rows, other completes 3 rounds of: 7 dumbbell thrusters 7 burpees…
2015 05 15
Friday, May 15 CrossFit Workout of the Day
Warm up 3 rounds not for time: 5 seated box jumps 5 supine grip strict pull 10 OHS Strength Performance: 2 hang cleans Fitness: Hang power clean + 2 front squats Conditioning 5 rounds not for time: 3 muscle-ups or 4 Turkish get-ups 6 floor press or close-grip bench 9…
2015 05 14