Workout of the Day

Saturday, March 31, 2018

Workout: Athletes Start at 0:00
100 Double Unders
50 Strict Barbell Press (45,35)
25 Thrusters (95,65)
At 12:00
2 Rounds
10 Front Squats (135,95)
10 Burpee Chest to Bar Pullup
At 25:00
For Time:
30 Power Snatch (95,65)
At 40:00
1 Mile Run or 160 Cal on Airdyne

Thursday, March 29, 2018

Skill: 800 Meter Time Trial

Workout: In 4 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings (53,35)
20 Single Arm Dumbbell Snatch Alt. (50,35)
*Rest 1 Minutes
In 6 Minutes get as far as you can
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm Dumbbell Snatch Alt.
*Rest 1 Minute
For Time Complete:
1000 Meter Row
60 AB Mat Situps
40 Kettlebell Swings
20 Single Arm DB Snatch Alt.

Wednesday, March 28, 2018

Strength: Tempo Front Squats (32X1)
4 Sets X 3 Reps Based off of 1RM
Set 1 – 65%
Set 2 – 70%
Set 3 – 72%
Set 4 – 75%

Workout: 4 Rounds for Time including Rest
7 Squat Cleans (135,95) RX+(155,105)
7 Front Rack Lunges
50 Double Unders
Rest :30 After Each Round

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

Monday, March 26, 2018

Strength: Every Minute on The Minute for 12 Minutes of:
Station 1 – 5 Hang Squat Snatch @ 50-55% of 1RM
Station 2 – 15 V-Ups

Workout: As Many Rounds and Reps as possible in 6 Minutes of:

200 Meter Run
25 Air Squats
4 Deadlifts (225/155)

Rest 2 Minutes

As Many Rounds and Reps as Possible in 5 Minutes of:
200 Meter Run
20 Air Squats
3 Deadlifts (275/195)

Rest 1 Minute

As Many Rounds and Reps as Possible in 4 Minutes of:
100 Meter Run
15 Air Squats
2 Deadlifts (315/205)

Friday, March 23, 2018

Workout: CrossFit Open 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100,65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday, March 21, 2018

Skill: 5-3-1 not for time: Rope Climbs
20/16 Calorie Airdyne in between each set

Workout: As Many Rounds and Reps as Possible in 8 Minutes of:
Ladder Style Climbing by 3’s
Thrusters (95/65)
Chest To Bar Pull-ups
Then, 8 minutes to establish a 1RM Snatch