Workout of the Day

Tuesday, December 26, 2017

Skill: 3 rounds NOT for time
6-8 strict pull-ups
10 alt. pistols
20 ft. HS walk

Workout:
“Rowing Helen”
3 Rounds For Time of:
500 Meter Row
21 Kettlebell Swings (53/35)
12 Pull-ups

Saturday, December 23, 2017

Workout: “12 Days of CrossFit”
1x Burpee
2x Box Jumps
3x Kettlebell Swings (53,35)
4x Kettlebell Thrusters (2 Each side) (53,35)
5x Abmat Sit Ups
6x Push Ups
7x Pull Ups
8x Lateral Jumps over bar
9x Deadlifts (95,65) RX+(135,95)
10x Hang Cleans (95,65) RX+(135,95)
11x Front Squats (95,65) RX+(135,95)
12x Push Press (95,65) RX+(135,95)

*Performed just like the Christmas Carol.
1
2-1
3-2-1
4-3-2-1 etc.

Friday, December 22, 2017

Workout: “CrossFit Open 11.6”
As Many Rounds and Reps as Possible in 7 minutes of:
3 Thrusters (100,65)
3 Chest to bar Pull-ups
6 Thrusters (100,65)
6 Chest to bar Pull-ups
9 Thrusters (100,65)
9 Chest to bar Pull-ups
12 Thrusters (100,65)
12 Chest to bar Pull-ups
15 Thrusters (100,65)
15 Chest to bar Pull-ups
18 Thrusters (100,65)
18 Chest to bar Pull-ups
21 Thrusters (100,65)
21 Chest to bar Pull-ups…
If you complete the round of 21, go on to
24. If you complete 24, go on to 27, etc

Thursday, December 21, 2017

Strength: Back Squats 5 x 4 (Climbing)

Workout: For time:
100 Hang Power Snatch (75,45) RX+(95,55)
*On break #1 perform 1 Rope Climbs
On break #2 perform 2 Rope Climbs
On break #3 perform 3 Rope Climbs
On break #4 perform 4 Rope Climbs
On break #5 perform 5 Rope Climbs
Each break after 5 will only be 5 Rope Climbs each time

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Monday, December 18, 2017

Skill: Every 2 minutes for 10 minutes perform:
2 strict Toes to Bar + 2 Bar Muscle Ups + 2 Kipping Toes To Bar

Workout: Climb the Ladder for 10 Minutes of:
6 Calorie Row
2 Front Squats (115/85)
8 Calorie Row
4 Front Squats
10 Calorie Row
6 Front Squats
etc. adding 2 to each round for both movements