WOD
Workout of the Day
5-12-15 Turbo Training
Jump Rope Jamboree! 35min Cap 50 Jump Rope Singles 25 DB Snatches 25 Ring Rows 50 JRS 25 KB Clean & Press 25 Push Up Planks 50 JRS 25 Tuck Jumps 25 Air Squats 50 JRS 25 Burpees 25 Leg Raises 50 JRS 25 Supermans 25 BirdDog Planks 50 JRS
5-12-15 CrossFit
5 Rounds. Not for time. 8 DeadLifts (Sc) 135/95 (Rx) 185/135 (Rx+) 255/185 8 Weighted Chin Ups 8 OH Lunges (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 8 Strict T2B
5-11-15 CrossFit
Strength: Cleans 5×3 WOD: 6 Rounds, 25min Cap 5 Hang Squat Clean (Sc) 75/55 (Rx) 115/75 (Rx+) 155/105 5 Barbell Rollouts 10 OTB Burpees
5-7-15 Turbo Training
3 x 10min EMOM #1 5ea DB Snatch 5 V-Ups Rest 1 min #2 7 KB Swings 4 Burpees #3 6 Push Ups 6 Ring Rows
5-7-15 CrossFit
Skill/Strength: Muscle Up Progressions. Warmup Hang Power Clean heavier than WOD weight. WOD: “Nasty Girls” 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans (Sc) 95/65 (Rx) 135/96 ( No Rx+)
5-5-15 Turbo Training
“Mix Bag” 7min AMRAP 6 KB Clean & Press 8 Pullups 10 Side Plank w/ Hip Pike Rest 2 min 7min EMOM 5ea Box Blasts 5 V-Ups Rest 2 min 7min to Complete 3 50ft Bear Crawls 30 Knees 2 Elbows 100 Jump Rope Singles Then with no rest Run 800m OR Row 750m
5-5-15 CrossFit
Strength: Step Ups 5x5ea WOD: 4 min to complete each. If you finish in under the 4 min Cap, that is earned rest time. It not, stop when you are and move on to the next set. #1 20 Single Leg Box Jumps (Sc) 16/12 (Rx) 20/16 (Rx+) 24/20 20ea Mountain Climbers 20 Side Plank […]
4-29-15 Turbo Training
“Row Sprint 40s” For time, work through the list of movements below. Every 3 minutes you must stop and Row 250m. If there are more people than rowers you may alternate between rowing 250m and running 200m. The workout begins with a row. 40 Minute Cap 40 Wallballs 40 Burpee Box-Overs 40 Push Ups w/ […]
4-29-15 CrossFit
Warmup: Ladders! WOD: SuperSets. No rest between movements, but rest as needed between sets. Perform all 4 sets of the first superset before moving on to the second. #1 4×3 Snatch 4×3 Push Press 4×6 Weight Pull Up 4xME L-Sit #2 4×5 Back Squat 4×5 Bench Press 4×5 Barbell Row 4×8 MB Leg Raise
4-28-15 Turbo Training
“Deck of Cards” Get through as much as the deck as possible in 30 minutes. Do the number of reps as the number on the card. Face cards are 10 reps. Aces are 11 reps. Clubs = KB Clean and Press Spades = Step Ups Hearts = KB Swings Diamonds = Jumping Pull Ups Jokers […]