Workout of the Day

Monday, March 19, 2018

Skill: 3 Sets NOT for time of:
8-10 Pistols (Alternating)
25 Foot Overhead Walking Lunges

Workout: Every 4 minutes for 24 minutes perform:
200 Meter Run
8 Hand Release Push-ups
12 Unbroken Wallballs (20,14)
16 Kettlebell Swings (53.35)

Saturday, March 17, 2018

Workout: Complete as Many Rounds and Reps as Possible in 30 Minutes of:
Partner 1 As many Rounds as Possible of Cindy:
5x Pull Ups
10x Push Ups
15x Air Squats
Partner 2 – 200 Meter Run
Switch when partner 2 returns from the run and continue where partner 1 left off.

Friday, March 16, 2018

Workout: CrossFit Open 18.4
For time:
21 Deadlifts (225,155)
21 Handstand Push-ups
15 Deadlifts (225,155)
15 Handstand Push-ups
9 Deadlifts (225,155)
9 Handstand Push-ups
21 Deadlifts (315,205)
50-ft. handstand walk
15 Deadlifts (315,205)
50-ft. Handstand Walk
9 Deadlifts (315,205)
50-ft. Handstand Walk

Time cap: 9 min.

Thursday, March 15, 2018

Skill: Rowing Intervals
Every 5:00 for 5 Sets
400 Meters
*Score is average time to complete 400 Meter in all 5 sets.

Workout: Death by Burpee
*3 Bench Press buy in @155/95
1st Minute 3 Bench Press + 1 Burpee
2nd Minute 3 Bench Press + 2 Burpees
3rd Minute 3 Bench Press + 3 Burpees
…and so on until you can’t complete the work in the minute.

Wednesday, March 14, 2018

Strength: Every Minute on the Minute for 10 Minutes:
Odd – 8-10 Ring Dips
Even – 5 Deadlifts @ 70% of 1 Rep Max

Workout: For Time:
50 Wallballs (20,14)
1000 Meter Bike Erg
15 Dumbbell Deadlifts (50,35)
15 Dumbbell Thrusters (50,35)
750 Meter Bike Erg
12 Dumbbell Deadlift
12 Dumbbell Thrusters
500 Meter Bike Erg
9 Dumbbell Deadlift
9 Dumbbell Thrusters
*Rest exactly 2 minutes then:
50 V-ups

Monday, March 12, 2018

Strength: Back Squat
70% x 4
75% x 4
80% x 3
85% x 3
90% x 2
*rest 60-90 sec as needed in between
efforts

Workout: As Many Rounds and Reps as Possible in 3 Minutes of:
15/12 Calories Airdyne
6 Pistols (Alternating)
8 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 4 Minutes of:
15/12 Calories Airdyne
6 Pistols
10 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 5 Minutes of:
15/12 Calories Airdyne
6 Pistols
12 Box Jump Overs

Friday, March 9, 2018

Workout: “CrossFit Open 18.3”
2 rounds for time of:
100 double-unders
20 overhead squats (115,80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50,35)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes