WOD

Workout of the Day


5-29-15 Turbo Training

Posted May 29, 2015, under WOD

“Mix Bag” 7 min AMRAP 10 Over head walking Lunge w/ plate 10 Hollow Rocks 30 Jump Rope singles Rest 2 min 7 min EMOM 5 KB Clean and Press 5 Burpees Rest 2 min 7 min to complete 30 Pull Ups/Ring Rows 40 AbMat Sit Ups 50 Air Squats Then with no rest… Run […]

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5-29-15 CrossFit

Posted May 29, 2015, under WOD

Skill: Muscle Up Practice WOD: “Nate” 20min AMRAP: 2 MU 4 HSPU 8 KB Swings (Sc) 44/32 (Rx) 70/53 Notes: Substitute for Muscle Ups is 3 pull ups and 3 ring dips per rep. The Hand Stand Push Up substitute is wall walks. If able to kick up and control ones self upside down, a […]

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5-28-15 Turbo Training

Posted May 28, 2015, under WOD

New Format! “Laps and Ladders” Run 400m 4 lengths on the ladder: 2 in each w/ high knee 30 Broad Jumps 30 V-Ups Run 400m 4 lengths on the ladder: 2 in each lateral 30 Pike Push Ups 30ea Alt DB Row Run 400m 4 lengths on the ladder: 2 in 2 out linear 30 […]

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5-28-15 CrossFit

Posted May 28, 2015, under WOD

20min to Complete 10 HSPU 20ea KB Rows 30 Kb Swings (Sc) 35/24 (Rx)44/35 (Rx+) 70/53 40 AbMat Sit Ups 50 DB Thrusters (Sc) 15/10 (Rx) 25/15 (Rx+) 35/35 Rest as needed. Then…. SPRINTS!! 5-10-15 yard Shuttle x8

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5-27-15 Turbo Training

Posted May 27, 2015, under WOD

Descending Rounds Format 5 Rounds 10 DB Clean 10 DB Push Press 10 DB Plank Row 4 Rounds 10 Wallballs 10 Kickbacks on MB 10 MB Slams 3 Rounds 10 Step Ups 10 Push Ups on Box 10 Hollow Rocks 2 Rounds 10 Lateral Lunge 10 Burpees 10 Shotguns 1 Round Run 800m or Row […]

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5-27-15 CrossFit

Posted May 27, 2015, under WOD

SuperSets! #1 4×3 Jerk 4×6 Tempo Push Up (4.0.0.1) 4×6 Leg Raise w/ MB #2 4x5ea Step Ups 4x5ea DB/KB Strict Press 4×5 Strict Pull Up (weight if able)

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5-22-15 Turbo Training

Posted May 22, 2015, under WOD

“Plank Party” 30 seconds of work, followed by 15 seconds of alternating side plank, then 15 seconds of rest. No rest between rounds. 6 Rounds Box Jumps KB Clean & Press Wallballs Jumping Pull Ups MB Sit Up Throws

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5-22-15 CrossFit

Posted May 22, 2015, under WOD

“Air Force” 20 Thrusters (Sc) 75/55 (Rx) 95/65 20 Sumo Deadlift High Pulls 20 Jerks 20 Overhead Squats 20 Front Squats You must complete 4 burpees at the top of every minute.

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5-21-15 Turbo Training

Posted May 21, 2015, under WOD

20:20:20 Format #2 Perform each movement for 20 seconds. Perform 6 rounds of each movement set before moving on to the run. #1 DB Snatch, DB Push Press, Alt DB Row Run 400m Rest 2 min #2 Jumping Lunge, Shotguns, Air Squats Run 400m Rest 2 min #3 Lateral Lunge, Burpees, Planks Run 400m

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5-21-15 CrossFit

Posted May 21, 2015, under WOD

Skill: Kipping/Butterfly Practice WOD: 3 Rounds 20 Pull Ups 20 KB Swings (35/24) (Rx) 44/35 (Rx+) 70/53 20 Sit Ups 20 Ring Dips 20 Air Squats 20 Burpees

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