WOD
Workout of the Day
5-19-15 Turbo Training
15min AMRAP 6 BirdDog Push Ups 8 Box Jumps 10 KB Goblet Squats 12 Sit Ups w/ MB -THEN- SPRINTS!!! 5-10-15 yard shuttle x8 5-10-15 = 5 yards, back, 10 yards, back, 15 yards back. Like suicides.
5-19-15 CrossFit
Strength: Front Squat 5×5 WOD: For time, 30min Cap x5 Muscle Ups x10 HSPU x20ea DB Snatch (Sc) 15/10 (Rx) 25/15 (Rx+) 35/25 x30 Front Rack Lunge (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 x40 MB Sit Up Throws (Sc) 14/10 (Rx) 20/14 x50 KB Clean and Press (Sc) 35/24 (Rx) 44/35 (Rx+) 53/44
5-18-15 Turbo Training
30sec Format 30 seconds of work each movements. 1 min rest between rounds. 5 Rounds: Box Blasts DB Curl and Press DB Step Ups Planks Hops Jumping Pull Ups Pike Push Ups DU Wallballs MB Kickbacks Russian Twists
5-18-15 CrossFit
Strength: Jerk 5×3 WOD: 2x8min AMRAP #1 3 Power Clean (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 3 Jerk 6 Overbox Burpees (Sc) 20in (Rx) 24in (Rx+) Rest 2min #2 10 Wallballs (Sc) 14/10 (Rx) 20/14 (Rx+) 20/14 10 Push Ups 10 T2B
5-15-15 Turbo Training
“Time Limit 30’s” Try to complete all movements in the time period given. If able to complete before time runs out, that is earned rest time. If not, then you stop where you are and move on to the next section. 7min to Compete 30 KB Clean & Press 30 Hand Release Push Up 30 […]
5-15-15 CrossFit
“DT” 5 Rounds 12 DeadLifts (Sc) 115/75 (Rx) 155/95 9 Hang Power Cleans 6 Jerks
5-14-15 Turbo Training
3x10min AMRAP #1 10 DB Snatch 10 KB Goblet Squat 20 SA DB OH Walking Lunge 30 Jump Rope Singles Rest 2 min #2 10 Burpee Box Jumps 10 Push Ups 20 AbMat Sit Ups 30 Jump Rope Singles Rest 2 min #3 10 Jumping Lunges 10 Alt DB Press 20 Supine Leg Circles 30 […]
5-14-15 CrossFit
Skill: Double Unders. For those already proficient: 4×30 unbroken. WOD: 4 Rounds: 35min Cap 500m Row 20 Ring Dips 20 Wallballs 20 Burpees 20 DU
5-13-15 Turbo Training
250m Row Format! 40 minute Cap 30 Box Jumps Row 250m 30 Box Push Ups Row 250m 30 DB Thrusters Row 250m 30 KB Swings Row 250m 30 Single Arm KB Row Row 250m 30 Walking Lunge Row 250m 30 Lateral MB Slams Row 250m 30 Russian Twists Row 250m 30 Wallballs
5-13-15 CrossFit
Strength: Back Squat 5×5 16min EMOM Even 6 Thrusters (Sc) 95/65 (Rx) 115/75 (Rx+) 135/95 Odd 6 C2B Pull Ups