2014 02 01
Saturday 2/1/2014 CrossFit Workout of the day
Warm up 10 Min AMRAP 10 Partner Burpees (clap at the top of the jump) 10 Partner Air Squats 10 Partner push ups with opposite hand clap in between 10 partner sit ups (feet anchored together, clap at the top) Team day Training (Met-Con) 30 Min AMRAP In teams of…
2014 01 31
Friday 1/31/2014 CrossFit Workout of the day
8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill HSPU Practice If you have HSPU work on them strict 2-4-6-8-10 Training (Met-Con) 5 rounds 10 Ring Dips 10 Pull ups (c2b) 20 Over Head Lunges with plate…
2014 01 30
Thursday 1/30/2014 CrossFit Workout of the day
Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Barbell Clean Progression Strength/Skill Hang "squat" Cleans 3-3-3-3-3 Training (Met-Con) In 9 Mins Complete as many rounds as possible 60 Double Under Buy in Then 3 Hang…
2014 01 29
Wed 1/29/2014 CrossFit Workout of the day
Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill Strict Ring dips 3-6-9-12-15 Strict Toes to bar 3-6-9-12-15 Training (Met-Con) 25 Min AMRAP "Back to the future" Partner Chase 200 Meter row 15 AB-Mat Sit…
2014 01 28
Tuesday 1/28/3014 CrossFit Workout of the day
Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill EMOTM 10 Mins ODD 10 Back Squats EVEN 30 Double Unders Men's weight options 115/135/165/185/205 Women's weight options 65/85/105/125/155 (Weight is taken from the rack) Perform…
2014 01 27
Monday 1/27/2014 CrossFit Workout of the day
Warm up 8 Min AMRAP 20 Jumping Jacks 5 Inch Worms 5 Squat Stretches 10 Scorpion Stretches 10 Modified Groiners 10 Ring Rows Strength/Skill Push Jerks 3-3-2-2-2 In 15 Mins Build up to a heavy set of 2. No failed attempts! Training (Met-Con) 21-15-9 Push presses (95/65) (115/80) Cal Row…
2014 01 26
Sunday 1/26/2014 CrossFit Workout of the day
Warm up 3 rounds of "Russian CINDY" 5 Strict pull ups 10 Push ups 15 Russian KB swings (light Kettlebell) Dynamic Stretches Strength/Skill Floor Press 5-3-2-1-1-1 Work up to a new 1 RM Floor press Training (Met-Con) 15 Min AMRAP 10 Wall Balls (20/14) (10/9ft) 15 KB Swings (53/35) New…
2014 01 25
Saturday 1/25/2014 CrossFit workout of the day
Warm up 3 rounds w a PVC pipe 10 Pass Throughs w Samson stretch 10 Over Head Squats 3 sets w an empty barbell 5 down and up shrugs 5 high pulls 5 power snatches 5 Thrusters Dynamic stretches Training (Met-Con) "TABATA HOPE" 8 rounds of each movement 20 secs…
2014 01 24
Friday 1/24/2014 CrossFit Workout of the day
Warm up 3 rounds CINDY 5 Strict pull ups 10 Push ups 15 Air squats Dynamic Stretches Strength/Skill 8 Min EMOM 5 DL +20 Double Unders @70% of your 1RM Training (Met-Con) 5 Rounds 10 Rack Lunges (95/65) 10 HSPU Scale options Scale weight on lunges Sub rack with behind…
2014 01 23