Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

04/15/2015

CrossFit 720 – CrossFit View Public Whiteboard (No Measure) 650m Run 2 Rounds: 10 Burpee Broad Jumps 10 Jumping Squats 10 Hollow Rocks 10 Arch Ups Metcon (Time) 4 Rounds: 40 Du’s 30 Kb Swings (24/16) 20 Pull-Ups Adv: C2B 10 HSPU 400m Run

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1/2/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 rounds 10 air squats 5 thrusters w/bar 5 pull-ups 5 t2b Back Squat ([email protected]%, [email protected]%, [email protected]%…tempo 23×1) Metcon (Time) 30 C2B Pull-ups 9 Thrusters (125,85#) Adv(155,105#) 25 Pull-ups 12 Thrusters (115,75#) Adv(135,95#) 20 T2B 15 Thrusters (95,65#) Adv(125,85#)

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12/31/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 100m row 5 burpees 10 singles 20 double unders 5 t2b Rowing (4rds: 200m sprint + 60 sec plank hold ) Metcon (AMRAP – Rounds and Reps) 10 min amrap 5 Push Press (95,65) Adv(125,85#) 10 lateral burpees 20 double unders (no singles allowed, you…

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12/30/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 rounds 10 heavy wall balls 10 push-ups 5 pull-ups Hang Power Snatch (every 45 sec x 8, 2 HPS) Metcon (Time) 80 Wallballs (20,14#) 60 HR push-ups 40 Air Squats 20 OHS (95,65#) Cool Down 10 runners lunges banded quad stretch lacrosse ball in…

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12/29/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m row 10 kb swings 10 goblet squats 10 one arm push press 30 sec plank hold Bear Complex (technique work; work up to 3RM if want ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 7 Cycle Bear Complex…

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12/26/2014

Main – CrossFit View Public Whiteboard (No Measure) 300m row 200m run 10 T2B 10 singles 20 double unders 10 air squats 10 box jumps Rowing (3 rds: 200m row + 50 DU (100 singles)) Metcon (Time) 5-10-20-10-5 Thrusters (95,65#) T2B Box Jumps (24,20″)

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12/24/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 2 rounds 20 double unders 5 strict toes 2 bar 20 sec handstand hold 15 air squats Front Squat ([email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%) Metcon (Time) Buy In: 500m row 21-15-9 Slamballs (30,20#) Adv(40,30#) Sit-ups Pull-ups Buy Out: 75 Double Unders

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12/23/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 round 10 good mornings w/bar 5 push-ups 10 slamballs EMOM EMOM x 8 3 Hang Cleans, build over 8 sets Metcon (AMRAP – Rounds and Reps) 8 min amrap 3 Hang Power Cleans (117,75#) Adv(135,95#) 6 Bar Facing burps 9 Deadlifts

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12 Days of Christmas!

Main – CrossFit View Public Whiteboard (No Measure) 3 rounds 150m run 5 push-ups 5 sit-ups 5 kipping swings 5 pull-ups 5 jumping squats 5 wallballs Metcon (Time) 1 Clean & Jerk (95,65#) Adv(135,95#) 2 Ring Dips 3 HSPU 4 T2B 5 Pull-ups 6 Thrusters 7 Box Jumps (24,20″) 8 Burpees 9 Wallballs (20,14#) 10…

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12/20/2014

Main – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD 20 min amrap 5 Push Press (95,65#) 10 Slamballs (30,20#) 5 Box Jumps (24,20″) *partner 1 completes a round of the chipper and partner 2 completes burpees. Partners switch at the end of each round *score is only the total amount of burpees…

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12/19/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 2 rounds 10 ghd sit-ups 10 kettlebell swings 10 goblet squats 10 supermans 20 sec handstand hold Strict Pull-ups (3×7 reps) Metcon (Time) Buy-in: 50 Cal Row -then- 3 rounds 20 push-ups 20 KB swings (24,16kg), Adv (32,24kg) 20 jumping lunges -then- Buy-out: 50 sit-ups…

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12/18/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 10 cal row 10 wallballs 5 pull-ups 10 slamballs 10 sit-ups with slam ball EMOM Every 2 min for 10 minutes 3 Hang Cleans + 1 Jerk (build over 5 sets) Metcon (Time) Fitness 21-15-9 Wallballs (20,14#) Hang Power Clean (95,65#) Metcon (Time) Performance 21-15-9…

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