WORKOUT OF THE DAY A. Bench Press 5 X 3 (20min) 83-87% OF 1 RM B. “J.T.” 21-15-9 Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. Log your scores on Beyond...
WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Snatch 2 Hang Squat Snatch 2 Squat Snatch *Unbroken sets, increase weight each set. B. Back Squat 5 X 3 83-87% of 1 rep max (25min) ____________________________________________________________ LITE N' TITE 5 Rounds For Time: 750M Row 16 Single Arm OH...
WORKOUT OF THE DAY
A.
10 Minutes to build to a heavy 2 rep touch n go Clean and Jerk
B.
FOR TIME:
10 Bar MU/15 Burpee C2B
20 V-ups
30 Box Jumps 24/20
40 Clean and Jerk 135/95
30 Box Jumps 24/20
20 V-ups
10 Bar MU/15 Burpee C2B
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WORKOUT OF THE DAY A. 3K Row For Time *14 Minute Cap *Complete B/C when you’re not rowing. If you finish early, go through some dynamic stretching of coach’s choice. B. 12 Minutes to complete: 3 X 2 TGU (2 reps per side) C. 12 Minutes to complete: 3 X 10-12 Hammer Curls *12 40ft...
WORKOUT OF THE DAY Complete as many rounds as possible in 6 minutes: 8 Right Arm DB Push Jerk 50/35 8 Left Arm DB push Jerk 8 T2B 24 Double-unders/40 Singles Rest 2 Minutes, Complete as many rounds as possible in 4 minutes: 6 Right Arm DB Push Jerk 50/35 6...
WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans *Unbroken sets, increase weight each set. B. For Time: 1K Row 30 Cleans 135/95 50 Burpees Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
WORKOUT OF THE DAY “NATE” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups/6 Burpee Pull-ups 4 HSPU 8 Kettlebell Swings 70/50 "In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by...
WORKOUT OF THE DAY A. 20 minutes to find a heavy 1 rep Snatch B. Deadlift 5 X 5 (24 Min) Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
WORKOUT OF THE DAY A. Every minute, on the minute, for 12 minutes: 12/10 Cal Bike 15 Hand Release Push-ups 18 Box Jumps B. Bench Press 5 X 5 *Add 5-10lb more than last week (18min) ____________________________________________________________ LITE N' TITE A. TGU 4 X 2 Each Arm B. “Karen” 150 Wall Ball 20/14 C. 3 X 15...
WORKOUT OF THE DAY
A.
Extended Warm-Up
3 Rounds For Quality
5 Sec tempo Back Squat w/ empty barbell
10 Wall Ball 30/20
45 Sec Hollow Hold
B.
Back Squat 5 X 5 (25 Min)
C.
Complete as many rounds as possible in 8 minutes:
2,4,6,8,10 etc.
Kb/Db Front Rack Lunges
Sit-ups
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