Workout of the Day

Wednesday, February 21, 2018

Strength: 12 Minutes to find a 1 Rep Max Clean and Jerk
*Perform 8 Toes To Bar before each attempt

Workout: 6 Minute Ladder Climbing by One Rep Each Round Completed
1 Front Squat (135/95)
1 Handstand Push Ups
2 Front Squat
2 Handstand Push Ups
3 Front Squat
3 Handstand Push Ups
etc.

Monday, February 19, 2018

Workout: 9 Minute Rounds x 4
Group A: 9 Minutes
Bike Erg – Damper set to 4/Steady continuous pace @ 65rpm
-every minute sprint for :20 seconds @ 85-90 rpm
*rest 2 minutes and switch out with Group B

Group B: 9 Minutes
:45 seconds ON/:15 second TRANSITION
S1 – Bumper GTO (45/25)
S2 – Weighted ABMAT Sit-ups (Bumper 45/25)
S3 – Front Hold Bumper Lunges (45/25)
*rest 2 minutes and switch out with Group A.
REPEAT this sequence for a total of 4 rounds

Saturday, February 17, 2018

Skill: As Many Reps as Possible in 7 Minutes of:
:20 seconds ON/:40 seconds OFF Kipping Handstand Push Ups

Workout: For time:
2000 Meter Row
Rest 3 minutes
Then
50 Devil Press Thrusters (40/25)
*Every Minute Perform 10 Hand Release
Push-ups

Friday, February 16, 2018

Workout: CrossFit Open 17.3
Prior to 8:00 complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95,65)
Then
3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135,95)
Prior to 12:00
Complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185,135)
Prior to 16:00
Complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225,155)
Prior to 20:00
Complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245,175)
Prior to 24:00
Complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265,185)

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two