Monday 7/6/2014 CrossFit Workout of the day
Warm up
3 sets
Hips and Hamstring stretches w bands
8 Min EMOM
Even 10 Cal Row
Odd 10 Burpees
Strength/Skill
Back Squats
Take 20 Mins to build to a new 5 RM
5-5-5-5-5
Training
“Hotta Tabata”
8 Rounds
20/10
KB Swings (53/35)
1 Min Rest
Front Squats (115/80)
Score is lowest rounds added together
Scale options
Scale weight
Sub Barbell with KB for squats
2014 07 06
Strength: last set of 5 at 225#
Training: lowest round:
Front Squats: 3 at 115#
KB Swings: 7 at 53#
Strength: Last set of 5 at 185#
Training Lowest Round:
Front Squats: 6 @ 95#
KB Swings: 5 @ 53#
Happy Monday!
Last set of 5 @ 125
Front Squats 4 @ 65
KB Swings: 10 @ Green
Took a cab to work…..
Strength: last set of 5 @ 110# PR!
WOD:
KB 8 @ 35#
Front Squats: 3 @ 70#
Nice job today 5:30! happy MOANday all.
Last strength set of 5 @ 245#
Lowest round:
KB swings: 8 @ 53#
Front squats: 4 @ 115#
big fan of the modified Khalipa warm-up as well
Good to be back with the AMers.
Eased my way back in, last set of 5 @ 185.
Zoned out during tabata but wayyy scaled. 9 KBS @ 20Kg, 7 FS @ 75.
Strength: Last set of 5 @ 245#
Metcon:
KB Swings 7 @ 53#
Front Squat: 4 @115#
Strength – last set of 5 at 185, new PR (and most since my college football days 100 years ago…)
WOD: Low round KB 5 @ 53, Front Squat 3 @ 115
Loved the WOD today…walking to work was pretty tough after that one!!
Great Start to day/week;
Str – last set 5 @ 255;
Lowest on Metcon:
KB: 8 @ 53;
FS: 6 @ 115;
Last set of 5 @ 210… PR!!!
That’s big boy weight right there!
Last set of 5 @ 175#
Front Squats: 3 at 115#
KB Swings: 7 at 53#
Backsquat, last set of 5@ 125#
Training:
KB @ 35#: 11
FS @ 65#: 8
I’ll take it!
Back squat last set of 5 @ 140. PR! Woot woot.
Work out
Front squats- RX @80- 6 was my lowest round
Kettlebell swings- RX @ 35 lowest was 10 for a round
I was so hungry. Alllll day.
Strength 5 @ 195#
WOD – 6 FS @ 115# / 7 KB’s @ 53#
Shout out to Mike Sizzle Taylor for letting me get those Front Squats in first.
Strength 5 @205#
WOD – 4 FS @ 95# / 8 KB @ blue
Last set of 5 for back squat 155#
Tabata rounds
KB 8 35#
FS 4 65#