WOD
Workout of the Day
4-8-15 Turbo Training
“Mix Bag” 7min AMRAP 10 OH Walking Lunges w/ Plate 10 Hollow Rocks 30 Jump Rope Singles Rest 2 min 7min EMOM 5 KB Clean and Press 5 Burpeees Rest 2 min 7min to Complete 30 Pull Ups/Ring Rows (depending on what is more appropriate) 40 AbMat Sit Ups 50 Air Squats Then with NO […]
4-8-15 CrossFit
Supersets! No time element today. There is no rest between movements, but rest as you need to between sets. Just getting strong today! #1 Single Leg Box Jump 4x5ea Clean 4×3 Strict Toes 2 Bar 4×6 #2 Bench Press 4×8 Front Rack Lunge 4x5ea RDL’s 4×5
4-7-15 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. The work-to-rest ratios are listed below the movement list. Single Leg Box Jumps Single Leg RDL w/ Row Single Arm DB Press Push […]
4-7-15 CrossFit
Strength: Back Squat 5×5 WOD: 5min to complete each. If you are able to complete in under the 5min cap, that is earned rest time. If not, stop where you are and move on to the next movement set without any rest. #1: 21-15-9 Goblet Squats (Sc) 35/24 (Rx) 53/44 (Rx+) 70/53 AbMat Sit Ups […]
4-6-15
40:20 Format 40 seconds of work – 20 seconds of rest No rest between rounds. 6 Rounds: Box Blasts KB DeadLift (heavy) SA DB Press Bird Dog Plank Row
4-6-16 CrossFit
Strength: Snatch 5×3 Partner WOD: 20min AMRAP x2 1 Power Snatch + 5 OH Squats x30 6in Burpees >8 Partner Russian Twists Pyramid x30 KB Swings (Sc) 35/24 (Rx) 44/35 (Rx+) 70/53 NOTES: Partners must split the work 50/50. Only 1 Partner working at a time unless specifically called for. If any of the 5 […]
4-3-15 Turbo Training
For time: 20 Wallballs 10 Push Ups 5ea DB Snatch (Heavy) 10 Push Ups 20 Wallballs Run 400m 20 Jumping Pull Ups 10 Hollow Rocks 5 Wallwalks 10 Hollow Rocks 20 Jumping Pull Ups Run 400m 20 Burpees 10 Box Jumps 5 Pistols From Box 10 Box Jumps 20 Burpees Run 400m
4-2-15 Turbo Training
2 x 12 min AMRAP #1 10 DB Snatch 5 Pull Ups 10 MB Sit Up Throws 20 DU Rest 2min #2 10 Box Jumps 20 Alt. DB Press 20 Alt. DB Row 200m Run Ab Finisher Partner Throw-downs 3×15
4-2-15 CrossFit
2 rounds 40min Cap 1000m Row 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists 800m Run 20 Wallballs 20 Burpees 20ea Russian Twists