WOD
Workout of the Day
7-10-15 Turbo Training
“Burpee Blowout” 40min Cap 15 Burpees 30 Box Jumps 30 KB Swings 15 Burpees 30 DB Thruster 30 Knee 2 Elbow 15 Burpees 30 Pike Push Ups 30 KB Goblet Squats 15 Burpees 30 Pull Ups/Ring Rows 30 Shotguns 15 Burpees 30 Overhead Walking Lunge w/ plate 30ea Russian Twists w/ plate 15 Burpees
7-10-15 CrossFit
“Jack” 20min AMRAP 10 Push Press (Sc) 75/55 (Rx) 115/75 10 KB Swings (Sc) 35/24 (Rx) 53/44 10 Box Jumps (Sc) 20/16 (Rx) 24/20
7-9-15 Turbo Training
1:30 Format 1 minute of work. 30 seconds of rest. No rest between rounds. 4 Rounds DB Snatch Push Up with Rotation KB Front Rack Lunge Alt Plank Row Wallballs Mountain Climbers
7-9-15 CrossFit
WOD: 40min Cap 1000m Row 20 HSPU 30 Burpee Pull Ups 40 Wallballs 50 DB Snatches 60 Box Blasts
7-8-15 Turbo Training
“Deck of Cards” Get though as much of the deck as possible in 30min. The number on the card is the number of reps you perform. Face cards are 10. Aces are 11. Each suit is associated with a different movement: Clubs = Abmat Sit Up Spades = Goblet Squats Hearts = Jumping Pull Ups […]
7-8-15 CrossFit
Heavy Bear Complex 6×4 AHAP Power Clean Front Squat Push Press Back Squat Behind the neck Jerk Notes: 1 time through all five movements = 1rep. AHAP = as heavy as possible. Score is the heaviest weight performed for all 4 reps.
7-7-15 Turbo Training
“Plank Party” 30 seconds of work, followed by 15 seconds of alternating side plank, then 15 seconds of rest. No additional rest rest between rounds. 6 Rounds: Box Jumps KB Swings Leg Raises KB Front Rack Lunge Spiderman Plank
7-7-15 CrossFit
Skill: Pistol Practice! If proficient 3×5 (weight if able) WOD: 12min AMRAP 10 Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Pistols (Sc) banded (Rx) – (Rx+) 24/18 KB 10 X-Over Push Ups 10 MB Leg Raises (Sc) 10/0 (Rx) 14/0 (Rx+) 20/14
7-6-15 Turbo Training
“Fight Gone Bad” 1 minute of work each movement. 1 minute rest between rounds. 3 Rounds Wallballs KB SDHP Box Jumps Row -THEN- Core Supersets! Strict T2B/K2E 3×8 Supermans 3×20 Multi Direction Leg Raise 3×12
7-6-15 CrossFit
Strength: Deadlift 5×5 WOD: 12min EMOM x3 Deadlift (Sc) 135/95 (Rx) 225/135 (Sc) 315/225 x6 C2B Pull Ups