WOD
Workout of the Day
7-3-15 Turbo Training
“Laps and Ladders” 400m Run 4 Laddes: 2in each w/ high knee 30 Broad Jumps 30 V-Ups 400m Run 4 Laddes: 2in each lateral 30 Spiderman Push Ups 30 Alt DB Row 400m Run 4 Laddes: 2in 2out linear 30 Jumping Lunge 30 BirdDog Plank 400m Run 4 Laddes: 2in 2out lateral 30 KB SDHP […]
7-2-15 Turbo Training
40:20 Format 40 sec of work, 20 sec of rest. No rest between rounds. 6 Rounds: Box Jumps DB Thruster KB Swings Push Up Jacks Jumping Pull Ups
7-2-15 CrossFit
Skill: Double Under Practice. If already proficient, 3×50 unbroken. WOD: 2 Rounds 25 Single Leg Box Jumps (Sc) 16/12 (Rx) 20/16 (Rx+) 24/20 25 Ring Dips 25 Wallballs (Sc) 14/10 (Rx) 20/14 (Rx+) 25 Double Unders 25 Toes 2 Bar 25 Burpees
7-1-15 Turbo Training
“Row Sprint 40’s” Work your way through the list below as fast as possible. But every 3 minutes, you must stop and row 250m. 40 Wallballs 40 Overbox Burpees 40 Push Ups w/ Rotation 40 Plank w/ DB Reach 40 KB RDL (Heavy) 40min Cap
7-1-16 CrossFit
Strength: Clean 5×2 WOD: 10>1. 30min Cap Power Clean (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 Front Squat Push Press
6-30-15 Turbo Training
“Jump Rope Jam!” 35min Cap 50 Jump Rope Singles 25 DB Snatch 25 Ring Rows 50 Jump Rope Singles 25 KB Clean & Press 25 Push Up Planks 50 Jump Rope Singles 25 Tuck Jumps 25 Air Squats 50 Jump Rope Singles 25 Burpees 25 Knees 2 Elbows 50 Jump Rope Singles 25 Supermans 25 […]
6-30-15 CrossFit
Strength: Hang Power Snatch 5×3 WOD: 4 Rounds 20 DB Snatch (Sc) 25/15 (Rx) 30/20 (Rx+) 35/25 10 Hand Stand Push Ups 20 KB Swings (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 250m Row
6-29-15 Turbo Training
“Time Limit 30’s” Complete all movements within the time limit given. If able to complete before the time cap, that is earned rest. If not, move right into the next movement set without any rest. 7min to Complete 30 Box Jumps 30 Box Push Ups 30 Shotguns 7min to Complete 30 DB Clean 30 DB […]
6-29-15 CrossFit
Strength: Back Squat 5×3 WOD: 20-15-10-10-15-20 for time. Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 Thrusters (Sc) 75/55 (Rx) 95/65 (Rx+) 115/75 Push Ups/Pull Ups Notes: On the way down (20-15-10) do push ups. On the way up (10-15-20) do pull ups.