Workouts

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

08/16/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 5 Good Mornings (w/ Barbell) 10 Jumping Squats (w/Barbell) 15 Step-ups (w/Barbell 12/16) 30 singles Weightlifting Snatch (3X3 50%-60%-70% Touch-n-Go) Metcon Metcon (Time) 400m Run Then: 50 Du’s 40 Ball Slams (20/30) Adv: (30/40) 30 KB Swings (16/24) Adv: (24/32) 20 Front Squats…

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8/15/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills & Foot work Skill Pistols (4×5) Metcon Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP: 3 ring dips 6 T2B 9 Goblet Squats (16,24kg) 12 Box Jumps (20,24″) 1 minute rest Complete 4 Rounds

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8/14/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 150 meter run 5 clapping push-ups 10 kettlebell swings (16,24) 20 jump rope backwards singles Gymnastics Double-Unders (practice 5-10-15-10-5) Gymnastics Handstand Holds (Shoulder touches 3×5) Metcon Metcon (Time) 1000 Meter Row Rest 2 Min Then 2 RDS: 60 DU 40 Wallballs 20 Burpee…

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8/13/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 200 meter row 10 box jumps 8 ring rows 5 heavy wall balls (30/20) Strength Overhead Squat (5×3 (power snatch + 2 OHS)) work up to 135(95) Metcon Metcon (Time) 21-15-9 OHS 95(65), Adv 115(75) Pull-ups

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8/12/2013

Main – CrossFit View Public Whiteboard () Weightlifting Bench Press

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08/12/2013

CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2 rounds: 5 pull-ups 10 Dumbbell Press (25/15) 15 squats w/ dumbbell 50m high knees 50m butt kicks Weightlifting Clean and Jerk (12min 1RM C&J) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clean & Jerks (135/95) 150m Sprint after each set of C&J

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08/10/2013

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds: 50 Calorie Row 50 Burpee Box Jumps (24/20) 50 Power Cleans (95/65) 50 Push-Ups 50 Lateral Bar Hops 50 Air Squats Partner not working runs 400m, then switch, cont. where partner left off.

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08/09/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 150m Run 30 Du’s 20 Jumping Lunges 10 Thrusters (barbel) 5 Pull-Ups Weightlifting Squat Clean Thruster (2Rm Squat Clean Thruster) Metcon Metcon (Time) 10 Squat Clean (95/135) 20 Pull-Ups 20 Box Jumps 10 Thrusters (75/115) 20 Du’s 20 HSPU 10 Power Snatches (65/95)…

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08/08/13

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Row 3 rounds: 5 Ring T2B 10 Push-Ups 15 Air-Squats Skill 2 Rounds: 15 Hip Extensions 15 GHD’s Metcon Metcon (Time) 10-8-6-4-2 Deadlifts (125/175) 5-10-15-20-25 (20/30) Ball Slams 150m Run between each set of deadlifts and ball slams

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08/07/2013

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 400 m run 2 rounds: 10 grasshoppers 15 ghd’s 10 kb pp 12kg/16kg (5 each arm) Skill Toes-To-Bar (2×3) Push Press (5×3) Work up to 95/135 Metcon Metcon (AMRAP – Rounds and Reps) Burpees does not count as reps!6 Min. AMRAP 5 Push Press (75/115) 10…

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8/6/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rds: 200 meter run 5 pull-ups 10 jumping squats 25 jump rope singles Weightlifting Front Squat (1RM) Metcon Metcon (Time) 3 Rounds: 7 reps of 70% of 1RM Front Squat 21 Kettlebell Swings (16/24kg) 50 Double Unders

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