Workout of the Day

Warm-up

4:00 Jump Rope (any style)
then, 
15 Blank Bar Good Mornings
15 Close Grip Pushups

Strength

Strict Press

70% x 3

80% x 3

90% x 3+

WOD

6 Deadlifts 225#/155#
6/3 Ring Dips
200m Run
9 Deadlifts
9/6 Ring Dips
200m Run
12 Deadlifts
12/9 Ring Dips
200m Run
9 Deadlifts
9/6 Ring Dips
200m Run
6 Deadlifts
6/3 Ring Dips
200m Run




Last Update on Thu, 31 Jul 2014 02:01 am

Skill/Strength

4 Rounds 1 min on 1 min off wall ball sit-ups

WOD

"DEATH BY" Front Squat (135/95)
Preform 1 Front Squat to start, then every minute add 1 more rep. Once you cannot perform the required Front Squats in that allotted minute, Run 800m to finish up




Last Update on Thu, 31 Jul 2014 01:56 am

Warm-Up
500 meter row or 400 Run
inch worms
bear crawls
Banded stretching
good mornings
pass throughs
Leg kicks (vertical/horizontal)

Strength/skill

50 Slam Balls for time

WOD

–8 min AMRAP
8 Push Press @ 95/65
8 T2B
20 DU
–3 min rest

–8 min AMRAP
8 KB Swing @ 70/55
8 Burpees
8 Box Jump @ 24/20″
–3 min rest

–8 min AMRAP 
Cal Row

 

4. STRETCH




Last Update on Tue, 29 Jul 2014 01:26 am

Warm-up
200m Jog
8 Blank Bar Shoulder to Overhead
8 Blank Bar Overhead Squats
8 Blank Bar SDHP
200m Jog
6 Blank Bar Shoulder to Overhead
6 Blank Bar Overhead Squats
6 Blank Bar SDHP
200m Jog
4 Blank Bar Shoulder to Overhead
4 Blank Bar Overhead Squats
4 Blank Bar SDHP

strength/skillDeadlift

65% x 5

75% x 5

85% x 5+

WOD
AMRAP 16 Minutes:
10/8/6/4/2
Shoulder to Overhead 75#/55# 
Overhead Squats 
SDHP (same load)

*If you finish the round of 2, head back to 10 and keep working. Score for total reps.




Last Update on Mon, 28 Jul 2014 12:30 am

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

"WOD TITLE"

PARTNER WOD (partners each must complete the reps listed below one partner can work while the other holds a static plate hold over head once that weight drops partners must switch roles

800m Run
50 Double Unders
80 DB snatches 
80 Plate Russian Twists 45#/25#

600m Run
40 Double Unders
70 DB snatches
70 Plate Russian Twists

400m Run
30 Double Unders
60 DB snatches'
60 Plate Russian Twists

200m Run
20 Double Unders
50 DB snatches
50 Plate Russian Twists

 

4. STRETCH




Last Update on Sat, 26 Jul 2014 09:02 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids: Forging the furture of fitness

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