Workouts

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

10/7/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter row 200 meter run 15 squats with bar 15 push press with bar 25 double unders Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) 4 Rounds 30 double unders 6 thrusters (95,135#) 16 KB swings (16, 24kg) Mobility Lax ball on the bottom…

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10/4/2013

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Down & back butt kicks Down & back high knees Down & back bounding jumps 10 burpees 10 jumping squats 15 hollow rocks 15 supermans 20 GHD sit-ups Warm-up Weightlifting Snatch (1RM) Metcon Metcon (Time) Buy In: 50 lateral hops over bar 12 Power Snatch (65,95#)…

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10/3/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 10 burpee broad jumps 10 kb push press (5 each arm) 15 air squats 25 double unders Gymnastics 3 rounds of 10 calorie row sprints with 30 sec rest Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# / 35# 30…

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10/2/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200 meter row 5 pull-ups 10 ball slams 10 overhead throws with slam ball Gymnastics Pull-ups (1 round of strict pull-up complex) Warm-up to power clean, push jerk, and back squat weight Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 3…

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10/01/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 3 Rounds: 5 lateral box jumps Weightlifting Back Squat (65%-75%-85% 5X5X5) Metcon Metcon (Time) 3 Rounds: 20 KB Swings (16kg/24/kg) 20 Box Jumps (20″/24″) 400m Run 20 Burpees 20 Wall Balls (14/20) Mobility Couch Stretch 4 Pos. Band Stretch

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9/30/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter run 2 rds: 5 T2B 5 pull-ups 20 GHD sit-ups 25 double unders Gymnastics Handstand Holds (3×20 sec) Handstand walking 3×25 feet Metcon Metcon (Time) 15 wall walks 50 double unders 50 sit-ups 10 wall walks 50 du 50 sit-ups 5 wall walks…

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9/27/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 200 meter run 5 T2B strict 10 thrusters with bar 15 lunges with bar Overhead Squat (3×3 (55%-75%) of 1RM) Metcon Metcon (AMRAP – Reps) 3 min amrap: 15 sec rest b/t each amrap 8 Thrusters (65,95) 8 Burpees 3 min amrap: 8…

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9/26/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 3rds: 10 wall balls (14,20) 10 slam balls (20,30) 5 pull-ups Gymnastics Rope Climb (rope climb practice ) Metcon Metcon (Time) 10 Rds: 150 meter run 1 rope climb 3 power snatches (65,95) Adv(95,135) Mobility 4 position band stretch hamstring band stretch

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9/25/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter row sprint 10 ring push-ups 15 jumping squats 15 push press with the bar 50 high knees 50 butt kicks 10 deck squats Gymnastics Box Jumps (Max Height ) Metcon Metcon (Time) 4 Rounds: 20 Push Press (65,95) 15 box jumps (20,24) 10…

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9/24/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 meter row 3 rds: 10 push-ups 15 air squats 20 split jumps Weightlifting Front Squat (5-5-5 (65%, 75%, 85%)) Metcon Metcon (Time) Buy in: 400 meter run 50 Double unders 50 Front Squats (65,95) Adv (75,115) 50 Dips 50 Double unders Buy out: 400…

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9/23/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 200 meter run 10 frog jumps 5 burpee broad jumps Gymnastics Ring of Fire Metcon Metcon (Time) 12-9-6 pull-up + T2B, Adv: burpee+PU+T2B Goblet Squats (16,24kg) Then… 3 rds: 10 HSPU 15 KB Swings (16,24kg) 20 sit-ups Mobility banded wall sit 4 position…

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09/20/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: row 200 meters 5 push press w/kettlebell (each arm) 10 thrusters w/bar 15 back squats w/bar Weightlifting Bear Complex (3RM) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (AMRAP – Reps) 4 min amrap KB snatches (16,24kg) 3…

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