Monday 9/8/2014 CrossFit Workout of the day
Warm up
Hip stretches w bands
In 8 Mins perform as many sets as possible
1 set
5 inch worms
5 Spider-man stretches
5 squat stretches
10 Air Squats
10 planks 2 push ups
10 Lateral Lunges
Workout prep
Back Squat
5@ 50%
3@ 60%
1@ 70%
Strength/Skill
20 Rep Max Back Squat
1 set
You will start with 65% of your 1 RM
This will continue for the next 6 weeks. Each week you will look to increase it by 5lbs.
If you are new with us and just started within the last 2 months you will do
3 sets of 8
Training
5 Rounds
Alt sets of
Cal Row
Burpees
30 Secs work
30 secs rest
Score is total # of reps
2014 09 07
Strength – 20 Rep Max – 150# – this is gonna be a fun 6 weeks
Metcon – 107 reps
Happy Monday peoples!
STR – 20 rep max – 180# – also really looking forward to STR phase;
MetCon – 114 (10+ burpees per round/12+ Cals per round);
Enjoy the day!
Strength:#210
Met Con: 105
My legs are sore already.
bam! that was fun
str: 145 x 20
wod: 114
20RM strength = 190#
metcon = 107 reps
20Rep Str – 175#
Metcon -107
Strength: 105# x 20
Metcon: 101reps (12 burpees across with one set of 13, 8 cal each round)
I need a nap.
Hey 5.30am – you’re all crazy! But thanks for mentally prepping me for this afternoon 🙂
Whos crazier – The people working out at 530am or the person taking pictures of us working out at 530am???
Haha, Touché!
Buuuut, in my defense, that was a one-shot deal… And all I had to lift was a camera. You guys voluntarily lift heavy weights at a god-awful hour on a regular basis. Like I said… Crazy. Don’t get me wrong, I admire this sort of crazy! 😉
Strength #80. WOD: 34. Damn, I can’t believe how much I’ve missed burpees!
Great Baseline today. 20 @ 165#. Metcon 125 reps (13 Burps / 12 Cal)
Looking forward to 6 weeks from now.
20 @ 225#
Metcon: 125 reps (14 cals ; 11 Burpees)
20RM strength = 95#
metcon = 90 reps (7, 9 per round)
Very excited to see the end of this program