Quote
Archive | January, 2015

Thursday January 22, 2015

Workout of the Day:
For time:
Row 1000 meters
Then:
Four Rounds of:
21 KB Swings 53/35
14 Box Jumps
7 Burpees

Read More

Wednesday January 21, 2015

Workout of the Day:
Complete as many rounds as possible in 12 minutes of:
75/55-lb.thrusters, 9 reps
15-foot rope climb, 1 ascent (Subs:  4 Strict Pull-ups or 6 Kipping Pull-ups)
Post rounds completed to comments.

Read More

Tuesday January 20, 2015

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
10 burpees, jumping over the barbell
5 Shoulder to Overhead 185/115

Read More

Monday January 19, 2015

Workout of the Day:
Deadlift 3-3-3-3-3
Complete as many rounds as possible in 10 minutes of:
225/155lb. deadlifts, 10 reps
25 Sit-ups

Read More

Saturday January 17, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete:
50 Burpee Box Jumps
100 Shoulder to Overhead 95/65
150 Sit ups
Row 1000m or Run 800m

Read More

Friday January 16, 2015

Workout of the Day:
AMRAP 15 Minutes:
6 Hang Power Clean 115/75
9 Toes To Bars
12 Wall Balls, 20/14 lbs

Read More

Thursday January 15, 2015

Workout of the Day:
Bench Press 3-3-3-3-3
Then:
3 rounds for time of:
50 walking-lunge steps
15 Handstand Push-ups
150 double-unders
Endurance WOD:
Row 300 meters x 8
Rest 60 seconds between sets.

Read More

Wednesday January 14, 2015

Workout of the Day:
4 Rounds for time:
Run 400 meters
12 Power Snatches 95/65
24 Box Jumps 24/20

Read More

Tuesday January 13, 2015

Workout of the Day:
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
Post Tabata score for each exercise to comments and total for final score
Endurance WOD:
Run 400 meters x 6
Rest 2 minutes between sets.

Read More

Monday January 12, 2015

Workout of the Day:
“CrossFit Games Open Workout 14.4″
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Read More