WORKOUT OF THE DAY STRENGTH Wendler make- up OR 3 SETS FOR QUALITY -2/2 TGU -15 Barbell Curls -20 Banded Good mornings EMOM X 14 MIN 1: 5 Hang Squat Cleans 155/105 MIN 2: 35 Double Unders L2:135/95 L1:95/65 ____________________________________________________________ LITE N' TITE FOR TIME 800M Run EMOM X 24 MIN 1: Max Rep Double Unders MIN 2: Max Rep...
REMINDER!! 9:30/10:30AM CLASSES ONLY TODAY. WORKOUT OF THE DAY FOR TIME W/ A PARTNER 100 Cal Bike 20 Tire Flips 150 Wall Balls 150 Db Snatch 150 Cal Row *30 MIN CAP *Share Work *Only one partner works at a time PROGRAMMING - WEEK 11/24-11/30 Log your scores on
WORKOUT OF THE DAY
“TURKEY HUSTLE”
FOR TIME
40 Pull-ups, 40/20 lbs
Then,
De Haro Hustle
15 air squats
10 burpees
At each block
(7 total)
PROGRAMMING - WEEK 11/24-11/30
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For our very own Dave "Hooch" Roten. Dave was constantly on the move, but he never missed a workout. He loved adventures that were physically challenging, and his favorite exercise was deadlifts. Dave is survived by his loving family and so many friends across the...
WORKOUT OF THE DAY STRENGTH Wendler Strict Press Week 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR INTERVALS :15 WORK/ :45 REST X 8 Cal Bike Rest 3 Minutes :15 WORK/ :45 REST X 8 Cal Row Rest 3 Minutes :15 WORK/ :45 REST X 8 Push Jerk 115/75 L2:95/65 L1:75/55 ____________________________________________________________ LITE...
WORKOUT OF THE DAY STRENGTH Wendler Back Squat Week 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR Wendler Deadlift Week 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR FINISHER Mobility 10-12 Minutes Log your scores on Beyond the...
STRENGTH STRENGTH Bench Press 5 X 5 *Build to heaviest set of 5 AMRAP X 10 3 Rope Climb 12 Renegade Row 35/25 L2:25/15 L1:15/10 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
WORKOUT OF THE DAY “FIGHT GONE BAD” 3 ROUNDS/ 1 MINUTE STATIONS Wall Balls 20/14 SDHP 75/55 Box Jumps 20” Push Press 75/55 Row Calories Rest ____________________________________________________________ LITE N' TITE EVERY 5:00 X 5 SETS 400M Run 12 DB Power Cleans 35/25 12 DB Box Jumps 24/20 12 Burpees Log your scores on
STRENGTH STRENGTH EVERY 2 MINUTES Front Squats (from floor) 5-5-4-4-3-3 *Goal: Start ~70%1rm clean and increase every other set 5 ROUNDS FOR TIME 12 Front Rack BarBell Lunges 12 T2B 200M Run Lv1: 65/55 Lv2: 95/65 Lv3: 115/75 PROGRAMMING - WEEK 11/17-11/23 Log your scores on Beyond the Whiteboard Don't have a...
STRENGTH
AMRAP X 20
1 Strict Ring MU/ 3 Strict Ring Dips
5 Strict HSPU
7 Strict Pull-up
____________________________________________________________
LITE N' TITE
AMRAP X 15
40 Lunges w/medball
200M Run w/medball
40 Sit-ups
200M Run w/medball
40 Push-up
Rest 5 Minutes
5 SETS
200M Sprint
Rest 1 Minute b/t
PROGRAMMING - WEEK 11/17-11/23
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