Workouts

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

9/17/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 wallballs 15 situps 10 ring rows Back Squat ([email protected]%, [email protected]%, [email protected]%, [email protected]%) Metcon (Time) Performance 3 Rounds 400m Run 15 Wallballs (20,14#) Adv(30,20#) 10 Burpees 15 T2B Metcon (Time) Fitness 3 Rounds 200m run 15 Wallballs (16,12#) 10 Burpees 15 leg raises on the…

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9/16/2014

Main – CrossFit View Public Whiteboard (No Measure) 150m run 200m row 20 double unders 10 push-ups Power Clean & Split Jerk (EMOM x 4, 2 PC&SP @75% of 1RM) if you don’t have a 1RM, then do 115,75# or 125,85# Metcon (Time) Performance 1K row 100 Double Unders 1 mile run Metcon (Time) Fitness…

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9/15/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 burpees 10 broad jumps 10 kipping swings Back Squat (1RM in 12 minutes ) Metcon (Time) Performance 50 Thrusters (75,55#) 50 Pull-ups 50 Box jump overs (24,20″) Metcon (Time) Fitness 50 Thrusters w/ dumbbells (30,20#) 50 Jumping pull-ups 50 Jumping lunges Cool Down 300m…

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9/12/2014

Main – CrossFit View Public Whiteboard (No Measure) 200m run 10 jumping squats 10 kipping swings 5 strict toes 2 bar Deadlift (EMOM x 8, 3 [email protected] 50-60%) Metcon (AMRAP – Rounds and Reps) Performance 12 min Amrap 20 Wallball (20,14#) 10 Toes 2 Bar *every 3 min do 10 burpees Metcon (AMRAP – Rounds…

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9/11/2014

Main – CrossFit View Public Whiteboard (No Measure) 200m row 5 burpees 10 broad jumps 20 jump rope singles 10 sit-ups EMOM EMOM x 8 Odd: 6 shoot throughs (push-up/dip) Even: 30 sec plank hold Metcon (Time) Performance: 500m Row -then- 4 Rounds 15 Box Jumps (24,20″) 10 Ring Dips 50 Double Unders (scaled 40…

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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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