Workout of the Day

Workout of the Day
Warm up
3 rounds
5 walkout
10 good mornings with pvc pipe
20 Alternating lunges
then
Strength
Deadlift
men starting weight 135 lb
women starting weight 95 lb
do 5 rep til failure
men increase each round by 20 lbs
women increase by 10 lbs
then
For time:
20 Double Unders
10 Med Ball Cleans 20/14
5 Push ups
15 ft handstand walk or 3 wall walks
40 Double Unders
20 Med Ball Cleans 20/14
10 Push ups
15 ft hanstand walk or 3 wall walks
60 Double Unders
30 Med Ball Cleans 20/14
15 Push ups
15 ft handstand walk or wall walks
40 Double Unders
20 Med Ball Cleans 20/14
10 Push ups
15 ft handstand walk or 3 wall walks
20 Double Unders
10 Med Ball Cleans 20.14
5 Push ups
15 ft handstand walk or 3 wall walks

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Warm Up
Break Up into 2 Groups
GHD Wall Ball Toss with 8lb Med Ball- 3 attempts per person
Rowing-find max distance for 10 Pulls

Shoulder Press
Find your 1 rep max.
10-8-6-4-2

For time:
20 Toes to Bar
60 Alternating Lunges with bar overhead 95/65 ( 30 each leg)
40 Push Press 95/65
50 Air Squats
Every 4 minutes stop and run 1 lap with a med ball 20/14

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Muscle-Up Biathlon
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Modified Biathlon
400- Meter Run
24 Chest to Bar Pull Ups
400- Meter Run
20 Chest to Bar Pull Ups
400- Meter Run
16 Chest to Bar Pull Ups

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Skill
L-Sit Hold
then
Max L-Sit Hold
then
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

If you do not finish with in cap continue and get your time.

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Warm Up with Sumo Deadlift High Pull—- start light
Then
Handstand Walks
Complete 5 Rounds
20 Ft Handstand Walk ( Must be completed Unbroken)
2 Sumo Deadlift High Pull 80% of 1RM
You have 15 Minutes to Complete
Modified
Use the progression lines
Ascend distance by 2 ft per round
After you complete a distance do 2 sumo deadlift high pull at 80% of 1RM
then
7 Minute AMRAP
3 Strict Press 135/95
7 Box Jumps 30/24

Post your scores to the Whiteboard.


Workout of the day

Workout of the Day
ATTN!!!
NO NOON CLASS MONDAY
Regular classes are as scheduled
then
Shoulder Press
Find your 1 rep max.
10-8-6-4-2
then
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)

Post your scores to the Whiteboard.


Workout of the day

Workout of the Day
Practice/skill
Double unders
Flight simulator
1-2-3-4-5-6-7-8-9-10-15-20-25-30-35-40-45-50
If you do not complete a set u must retry until completion

then
Death by kettlebells
EMOM INCREASE BY MULTIPLES OF 3
Min 1
3 swings 25/45lbs
Min 2
6 swings
Min 3
9 swings
Min 4
12 swings……
Once you fail rest 1 minute the work back down the EMOM LADDER

Post your scores to the Whiteboard.


Workout of the Day

Workout of the Day
Strength
Minute 1
9 Clean and Jerks 135/95
Minute 2
7 Clean and Jerks 185/115
Minute 3
5 Clean and Jerks 205/135
Minute 4
3 Clean and Jerks 225/155
Minute 5
1 Clean and Jerks 245/175

then
Practice for 10 Minutes
Complete 60 Ft Handstand Walk

then
10 Minute AMRAP
ARS
Hang Cleans 115/75
Shoulder to Overhead 115/75
Back Squats 115/75

Post your scores to the Whiteboard.


Workout of the day

Workout of the Day
Overhead Squat
Find your 1 rep max.
then
“Falkel”
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

Post your scores to the Whiteboard.