Workout of the Day

1. Warm-Up

2. Skill/Strength

Find 1 RM for Deadlift

3. WOD

Fran

21-15-9

Thrusters (95/65)

Pull-ups

4. STRETCH




Last Update on Fri, 18 Apr 2014 12:08 pm

1. Warm-Up

2. Skill/Strength

Three sets of:

Clean Pull x 1, 1, 1, 1@ 105-110 % (rest 10 seconds between singles)

Rest as needed between sets

Three set

Power Clean x 2, 2, 2 @ medium weight or 70-75% of 1 RM (rest 10 seconds between doubles)

Rest as needed between sets

3. WOD

3 rounds for time

500 meter row

15 Burpees over rower

25 sit ups

10 Sots press with Kettlebell

4. STRETCH




Last Update on Thu, 17 Apr 2014 10:54 am

1. Warm-Up

2. Skill/Strength

push press

5-5-2-2

Increase weight each set

3. WOD

BEAST 12

25 Walking Lunges

20 Pull-ups

50 Push Press (Bare Bar)

20 Double Unders

25 Ring Dips

20 Knees To Elbows

30 Sit-ups

20 Dumbbell Hang Squat 

Cleans-35-25 lbs

25 Back Extentions

30 Wall Balls - 20/14 lbs

3 rope climbs - 15 feet

 

MOVEMENT 2

4. STRETCH




Last Update on Tue, 15 Apr 2014 10:58 pm

1. Warm-Up

2. Skill/Strength

Take time to build up to the weight for the WOD

WOD

. For Time

20 deadlifts (275/165 lbs)

30 Box Jump-Overs (24"/20")

40 Kettlebell Swings* (24/16 kg)

50 Double-Unders (200 singles)

50 Calories of Rowing

50 Double-Unders (200 singles)

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24"/20")

20 Deadlifts (274/165 lbs)

3. WOD

"WOD TITLE"

MOVEMENT 1

MOVEMENT 2

4. STRETCH




Last Update on Tue, 15 Apr 2014 12:10 pm

1. Warm-Up

2. Skill/Strength

10-15 minutes

Rowing technique

250m Row slow pace

250m Row medium pace

250m Row fast pace

3. WOD

For Time:

Row 20 Calories

30 Burpees

30 Toes to Bar

30 Walking Lunges with 45/25 lb. Plates overhead

4. STRETCH




Last Update on Mon, 14 Apr 2014 09:17 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids: Forging the furture of fitness

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