For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters
Friday, August 31, 2018
Thursday, August 30, 2018
Friday 180831
WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank
Wednesday, August 29, 2018
Thursday 180830
For Time:
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.
Row 5,000 meters
Skill:
Practice handstand holds against the wall and away from the wall.
Tuesday, August 28, 2018
Wednesday 180829
Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-jos
Run 400 Meters
Monday, August 27, 2018
Tuesday 180828
Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders
Sunday, August 26, 2018
Monday 180827
Strength:
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
WOD:
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute
Friday, August 24, 2018
Saturday 180825
For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters
Thursday, August 23, 2018
Friday 180824
Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders
Wednesday, August 22, 2018
Thursday 180823
21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.
Tuesday, August 21, 2018
Wednesday 180822
Strength:
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)
15 minutes to work up to a 3RM Front Squat
WOD:
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)
Monday, August 20, 2018
Tuesday 180821
Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters
Bike 1000 meters
Row 1000 meters
Run 1000 meters
Sunday, August 19, 2018
Monday 180820
Strength:
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups
10 minutes to work up to a 3RM Shoulder Press
WOD:
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups
Friday, August 17, 2018
Saturday 180818
Three rounds for time of:
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)
100 meter Walking lunge
Handstand Walk, 20 meters
50 Russian Kettlebell Swings (men 55lbs/women 35lbs)
Thursday, August 16, 2018
Friday 180817
Strength:
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)
Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
WOD:
"Isabel"
For Time:
30 Snatches (men 135lbs/women 95lbs)
Wednesday, August 15, 2018
Tuesday, August 14, 2018
Wednesday 180815
Strength:
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans
Thrusters
5 reps @ 65%, 70%, 75% of 1RM
Max Reps @ 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans
Monday, August 13, 2018
Tuesday 180814
For Time:
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Row 1,000 meters
WOD 2:
SQT
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Sunday, August 12, 2018
Monday 180813
Strength:
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate
Close Grip Bench press
10 reps @ 65%, 70%, 75%
WOD:
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate
Friday, August 10, 2018
Saturday 180811
‘Saman’
8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters
8 Rounds For Time:
13 Dead-lifts (185/125)
17 Wall Balls (20/14)
Run 400 Meters
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Khun Saman’s widow, Waleeporn Kunan told the BBC "Saman once said we never knew when we would die. We can't control that, so we need to cherish every day.”
CrossFit Hero WODs are designed to reflect the person and their mission.
The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.
Thursday, August 9, 2018
Wednesday, August 8, 2018
Thursday 180809
Three rounds for time of:
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Air Bike, 30/20 Calories
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Tuesday, August 7, 2018
Wednesday 180808
Single Leg Romanian Dead-lift
5 x 5 reps each leg
WOD:
Christine”
Three rounds for time:
Row, 500 Meters
12 Dead-lifts (Bodyweight)
21 Box Jumps (24″/20″)
Monday, August 6, 2018
Tuesday 180807
30 minute AMRAP
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds
Air Bike, 15/12 Calories
5 Bar Muscle-ups
10 Push-ups
15 Goblet Squats (55/35)
Rest 1 minute between rounds
Sunday, August 5, 2018
Monday 180806
Strength:
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each
10 minute EMOM of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight each minute by 5-10 pounds if you are able
WOD:
5 rounds For Time:
Run 100 Meters
15 Z-Presses (pick weight)
5 Seated Pike Leg Lift Hold, 15 seconds each
Friday, August 3, 2018
Saturday 180804
3 Person Teams
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires
20 minutes AMRAP
P1: 100 Meter Farmer’s Carry (2-50lbs DBs/2-35lbs DBs)
P2: 3 Rope Climbs, 15ft.
P3: 9 Burpee Box Jump Over (30”/24”)
Rotate through each exercise until time expires
Thursday, August 2, 2018
Friday 180803
‘Barbara’
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.
5 Rounds Each For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds.
Wednesday, August 1, 2018
Thursday 180802
Strength:
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts
Push Press
5 x 3 reps
Increase weight on each set
WOD:
4 rounds For Time On Each Round
Row, 500 Meters
Rest 2 minutes between efforts
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