17 Nov MONDAY, NOVEMBER 18TH
WORKOUT OF THE DAY WENDLER BACK SQUAT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! 3 MIN...
WOD Blog
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16 Nov SUDNAY, NOVEMBER 17TH
WORKOUT OF THE DAY
FOR TIME
50-40-30-20-10
Sit-ups
25-20-15-10-5
Burpee Pull-ups
CURRENT WEEK PROGRAMMING 11/10/19-11/16/19
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15 Nov SATURDAY, NOVEMBER 16TH
WORKOUT OF THE DAY CROSSFIT TOTAL!!!!!! FIND A 1 REP MAX: -Back Squat -Strict press -Deadlift ____________________________________________________________ LITE N' TITE "BARBARA" 5 ROUNDS FOR TIME 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 Minutes Rest- CURRENT WEEK...
14 Nov FRIDAY, NOVEMBER 15TH
WORKOUT OF THE DAY COMPLETE 3 CYCLES AMRAP X 4 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike or 75 Double Unders Then, Max Calorie Row Rest 4 Minutes between rounds. CURRENT WEEK PROGRAMMING...
13 Nov THURSDAY, NOVEMBER 14TH
WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean...
12 Nov WEDNESDAY, NOVEMBER 13TH
WORKOUT OF THE DAY SKILL Bar Muscle Up (10-12MIN) GYMNASTICS CONDITIONING Every 5 Minutes X 4 Sets 15/12 Cal Row 12 SA OH DB Lunge Steps 50/35 6 Bar Muscle-up CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores...
11 Nov TUESDAY, NOVEMBER 12TH
WORKOUT OF THE DAY 12 MINUTE WINDOW Find a mod/heavy complex of: 1 Push Press + 2 Push Jerk + 1 Split Jerk *From the floor AMRAP X 7 4 Renegade rows (2...
10 Nov MONDAY, NOVEMBER 11TH
VETERANS DAY PARTNER WOD “31 HEROES” AMRAP X 31 8 Thrusters 155/105 6 rope climbs 11 Box jumps 30/24 P1 works as P2 runs 400m carrying 45/25# plate, then switch. Both P1 and P2...
09 Nov SUNDAY, NOVEMBER 10TH
WORKOUT OF THE DAY 5 SETS FOR QUALITY -2:00 Row w/ 3 Sec Recovery stroke -:45 Hollow Rock -8 Deadlift @ 65-70% of 1 RM -3 Wall Walks CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your...
09 Nov SATURDAY, NOVEMBER 9TH
CROSSFIT/LITE N' TITE FOR TIME 100 KBS 53/35 *1 Suicide run every time you rest 10 MIN CAP -Rest 5 Minutes- FOR TIME 100 Push-ups 10 MIN CAP Log your scores on