Workout:
Workout of the Day
Friday, February 23, 2018
Workout: CrossFit Open 18.1
Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50,35)
Row for Calories (14,12)
Thursday, February 22, 2018
Workout: For Time:
100 Calorie Airdyne
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit Ups
100 Calorie Row
“Karen”
150 Wall Balls (20,14)
* 40-minute Time Cap
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.
Tuesday, February 20, 2019
Strength: Every 2 minutes for 12 Minutes perform:
6 Lateral Bar Over Burpees + 1 Squat Snatch (Climbing)
Workout: For Time:
5 Bar Muscle-ups
50 Power Snatches (75,55)
5 Bar Muscle-ups
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)
Thursday, February 15, 2018
Workout: 2 Rounds of
Run 200 Meters :30 Rest
Run 200 Meters :30 Rest
Run 200 Meters :30 Rest
Run 200 Meters
Rest 3 Min between rounds:
2 Rounds of
Run 400 Meters :60 Rest
Run 400 Meters
Rest 3 Min between rounds:
1 Round of
Run 800 Meters
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
