Workouts

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

9/10/2014

Main – CrossFit View Public Whiteboard (No Measure) 150m run 10 air squats 15 sit-ups 10 push-ups Front Squat ([email protected]%, [email protected]%, [email protected]%) Metcon (Time) Performance 10 Squat Cleans (95,65#) 20 Push-ups 10 Squat Cleans 15 Burpees 10 Squat Cleans 15 Push-ups 10 Squat Cleans 5 Burpees Metcon (Time) Fitness 10 Med Ball Cleans (20,14#) 20…

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9/9/2014

Main – CrossFit View Public Whiteboard (No Measure) 200m row 150m run 10 kb swings 30 sec handstand hold 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) Performance & Fitness 12 min AMRAP 200m run 10 KB swings (24,16kg) Adv(32,24kg) 3 Wall Walks Cool-down 150m walk 1 min hold each…

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9/8/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 10 wallballs 10 kipping swings 10 jumping lunges Power Clean (PC & PS technique work ) power clean & power snatch technique work + pull-up/C2B warm-up Metcon (Time) Performance & Fitness 8 Deadlifts (95,65) Adv(155,105) 7 Power Cleans 6 Power Snatches 8 Pull-ups (scaled jumping…

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9/5/2014

Main – CrossFit View Public Whiteboard (No Measure) 300m row 10 jumping squats 10 jumping jacks 20 sec handstand hold 10 good mornings w/bar Deadlift (2×[email protected]%, 2×[email protected]%, 1×[email protected]%) Metcon (Time) Performance & Fitness 50 Cal row 40 Wallballs (20,14#) 30 Box Jumps (24,20″) 20 Deadlifts (225,155#) Adv(275,185#) Cool-down 10 inch worms 1 min each leg…

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9/4/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 10 push-ups 10 air squats 10 push-ups Maltese Push-ups (2×10 on paralettes ) 2×3 skin the cats 2×14 shoulder rocks on the wall Metcon (AMRAP – Reps) Partner WOD: Performance 4 min AMRAP 5 strict pull-ups -rest 1 min 4 min AMRAP 10 Thrusters (95,65#)…

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9/3/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 5 burpees 5 KB swings 5 goblet squats 10 lunges Box Jumps (1×10) Plyometric & Ballistic Work 1×10 sitting position onto box 1×10 jumping off with one leg, rebounding with both 1×10 one legged jump onto box Metcon (Time) Performance & Fitness 3 Rounds 400m…

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9/2/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m run 10 kipping swings 10 hollow rocks 20 singles backwards Weighted Pull-ups (3 sets of 5) 3×5 inverted ring rows w/ 2 sec hold up top -b/t sets do 20 double unders Metcon (Time) Performance & Fitness 4 Rounds 400m run 16 Pull-ups, Adv…

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Labor Day

Main – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds 5 Ring or Bar MU (scaled 15 pull-ups) 10 HSPU 15 Box Jumps (24,20″) 20 T2B 25 Burpees 5 Power Snatches (95,65#) Adv(135,95#) 10 OHS 15 Power Cleans 20 Push Jerks 25 Deadlifts Cool Down 10 runners lunges 10 punter kicks 10 inch worms 30…

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8/29/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 300m row 20 sit-ups 20 air squats 10 push-ups Rowing (EMOM x 8) Odd: 40 double unders or 30 sec DU work Even: 30 sec row sprint Metcon (Time) Performance: 5 Rounds 5 Push Jerks (115,75#) 200m run 10 T2B Metcon (Time) Fitness: 5 Rounds…

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8/28/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 5 burpee broad jumps 10 wallballs 10 kipping swings 10 kb swings Hang Power Snatch (technique work) Metcon (AMRAP – Rounds and Reps) Performance: 12 min AMRAP 9 Wallballs (20,14#) 6 Pull-ups Adv(C2B) 3 Hang Power Snatch (95,65) Adv(135,95) Metcon (AMRAP – Rounds and Reps)…

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8/27/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 burpees 20 sec handstand hold 10 wallballs Squat Clean (1RM) Metcon (AMRAP – Rounds and Reps) Performance: 10 Min AMRAP 6 HSPU 6 Squat Cleans (95,65) Adv(135,95) 6 lateral burpees Metcon (AMRAP – Rounds and Reps) Fitness: 10 Min AMRAP 10 lunges w/dumbbells (35,25#)…

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8/26/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 250m row 10 GHD sit-ups 10 jumping squats 30 singles 5 push-ups Push Press ([email protected]%) Metcon (AMRAP – Reps) Performance & Fitness: Tabata Row -rest 1 min Tabata Box Jumps (24,20″) Adv(30,24″) -rest 1 min Tabata Sit-ups -rest 1 min Tabata Lunges -rest 1 min…

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