WOD
Workout of the Day
7-31-15 Turbo Training
2x15min AMRAP 10 Box Jumps 10 Box Push Ups 10 Burpees 50 Jump Rope Singles Rest 3 min 10 KB Swings 10 Single Arm KB Deadlift 10 Jumping Pull Ups 50 Jump Rope Singles
7-31-15 CrossFit
“Nasty Girls” 3 Rounds: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (Sc) 95/65 (Rx) 135/95 Notes: Muscle Up sub is 2 pull ups, 2 ring dips, and 2 ring rows per rep.
7-30-15 Turbo Training
20:20:20 Format #2 Perform each movement for 20 seconds. 6 Rounds of each movements set before moving on to the run. 20 DB Thrusters 20 DB Plank Rows 20 Push Ups Run 400m 20 Planks 20 R Planks 20 L Planks Run 400m 20 Wallballs 20 MB Sit Ups w/Reach 20 Burpees Run 400m
7-30-15 CrossFit
6 Rounds 40min Cap 400m Run 10 Ring Push Ups 10 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 10 Barbell Roll Outs
7-29-15 Turbo Training
20-10-5 Format. 35min Cap 20 DB Goblet Squats 10 Leg Raises 5ea DB Push Up w/ Row 20 Leg Raises 20 Goblet Squats Run 400m 20 DB Step Ups 10 Ring Rows 5 Burpee Box Jumps 10 Ring Rows 20 DB Step Ups Run 400m 20 Lateral Lunges 10ea Spiderman Planks 5 Wallwalks 10ea Spiderman […]
7-29-15 CrossFit
Strength: Jerk WOD:4 Rounds. Each for time. 2min rest between each. 3 C&J (Sc) 65% (Rx) 75% (Rx+) 85% 20 Wallballs (Sc) 14/10 (Rx) 20/14 20ea Russian Twists 350m Row
7-28-15 Turbo Training
TABATA! 20 seconds of work, followed by 10 seconds of rest. 8 rounds of each movement. KB Clean & Press Lateral Lunge Push Up Jacks Alt. Side Plank Burpees Jumping Pull Ups AbMat Sit Ups Air Squats
7-28-15 CrossFit
Strength: Deadlift 5×3 WOD: E3MOM (Every 3 Minutes on the Minute), 5 rounds. 3 Deadlifts (Sc) 135/95 (Rx) 225/135 (Rx+) 315/225 6 OTB Burpees 9 Toes 2 Bar (Sc) K2E 12 Plyo Push Ups
7-27-15 Turbo Training
Descending Ratio Ladder Perform each movement for the prescribed amount of time for that round. Perform all 5 movements at the given round’s work to rest ratio, before moving on to the next round. Single Leg DB RDL w/ row Single Arm OH Walking Lunge Bird Dog Push Ups Pistols from Box SL Leg Raise
7-27-15 CrossFit
Strength: Step Ups 5x5ea WOD: 7 Rounds 25min Cap 7 Front Squats (Sc) 95/65 (Rx) 115/75 (Rx+) 155/95 7 C2B Pull Ups 7 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 7 V-Ups