WOD
Workout of the Day
4-15-15 Turbo Training
6000m Partner WOD! 30 minute cap. Partner 1 starts on the rower. Simultaneously, Partner 2 is working doing the movements shown below. Partners switch places every 250m. Both Partners do every movement twice. The faster you row, the less work your partner has to do. So be considerate and row fast! KB Clean & Press […]
4-15-15 CrossFit
All Strength Today! Klokov Complex 8×2 Deadlift Squat Clean Pause Front Squat Jerk 1 of each = 1 Rep Rest at least 2 minutes between sets.
4-14-15 Turbo Training
6 Minute Format 1 minute each movement. 2 Rounds of each movement set. 1 minute rest between sets. 1 time through. #1 KB Swing KB Good Morning KB Goblet Squat #2 Alt. DB Snatch Alt. DB Push Press Alt. DB Row #3 – On the Ladder 2 in each w/ high knee Hop Scotch Hop […]
4-14-15 CrossFit
Strength: Hang Snatch 5×3 WOD: 3×6 min EMOMS #1 3 Power Snatch (Sc) 75/55 (Rx) 95/65 (Rx+) 115/75 3 OH Squats Rest 2min #2 8 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 4 Toes 2 Bar Rest 2min #3 6 Burpee Box Jumps
4-13-15 Turbo Training
5 Station Format 1min work each station. 1 min rest between each round. 5 rounds: Wallballs Ring Rows KB SDHP Push Ups Burpees
4-13-15 CrossFit
Strength: Step Ups 5x5ea WOD: 20min AMRAP 200m Run 5 HSPU 15 Wallballs 25 DU
4-10-15
“Fight Gone Bad” 5 rounds: 1 minute of each movement, with 1 minute of rest between rounds. Wallballs Kettle Bell SDHP Box Jumps DB Push Press Row
4-10-15 CrossFit
FunDay Friday! “Cindy” or “Mary” “Cindy” 20min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats OR “Mary” 20min AMRAP 5 HSPU 10 Alt. Pistols 15 Pull Ups Enjoy!
4-9-15 Turbo Training
250m Row Format Row 250m 30 Box Blasts Row 250m 30 DB Squat Cleans Row 250m 30 DB Step Ups (heavy) Row 250m 30 KB Swings Row 250m 30 Push Ups Row 250m 30 MB Sit Up and Press Row 250m 30 Supermans Row 250m 30 Shotguns Row 250m 30 DU Row 250m 30 Burpees
4-9-15 CrossFit
Strength: Strict Press 5×5 WOD: 4 Rounds for time 20 DB Step Ups (Sc) 15/10 (Rx) 25/15 (Rx+) 35/25 15 Push Presses (Sc) 75/55 (Rx) 95/65 (Rx+) 115/75 10 Barbell Rollouts 400m Run