Workout of the Day

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Back squats at Harborside Crossfit

Tuesday 150811


Skill:

10 minutes to find

Max unbroken C2B Pullups 

Met Con:

4 Rounds

3 Muscle Ups

6 HSPUS

250m Row 

* every 3 minutes

Clusters in WOD

Monday 150810


Strength:

Back squat

10-8-6-4-2, ascending

Met Con:

8 RFT-

30 DUS

200m Run

4 C&J, 135/75 lbs. adding 10 lbs. each round

Deadlifts for WOD at Harborside Crossfit

Sunday 150809


Rest Day

Burpees

Saturday 150808


Strength:

EMOM to failure-

Cluster

-Barbells will start at either 35,75, or 135 lbs and add 10 lbs each minute (the 35 lb bar will add 5 lbs each minute), with three athletes working on a bar.

Met Con:

AMRAP x 22

6 Snatch, 135/95 lbs.

11 Deadlift, 135/95 lbs.

22 Wall balls, 20/14 lbs.

-One athlete completes as many rounds of the triplet as possible, while the second athlete runs 400m.  Once 400m is completed, the athletes switch roles, picking up on the triplet where the first athlete left off.

2015-08-07 01.25.17

Back squatting at Harborside Crossfit

Friday 150807


Oly:

10 Rounds-

1 Clean Jump Shrug

1 High Hang Squat Clean

Met Con:

For time-

750m Row

15 HSPUs

500m Row

15 HSPUs

250m Row

15 HSPUs

Crossfit tire flips

Thursday 150806


Strength:

6 Rounds-

1 Squat snatch + 1 OH squat @ 70% 1RM Squat snatch

Met Con:

70' Burpee broad jumps

10 Back squats, 185/125 lbs.

15 GHD Sit ups

 

Clean and jerks

Wednesday 150805


Strength:

Deadlift

3 x 10, across

Met Con:

3 Rounds-

400m Farmer Carry, 53/35 lbs.

10 Tire Flips

3 Rounds-

20 KB Swings, 70/53 lbs.

80 DUs

2015-08-04 22.43.12
Chest to bar pull ups

Tuesday 150804


Strength:

3 C&J @ 70% 1RM

3 C&J @ 80% 1RM

3 C&J @ 90% 1RM

(10 min cap)

Met Con:

21-15-9

Box jump, 24/20"

Push press, 95/65 lbs.

T2B

2015-08-03 22.54.55

Bear complex at Harborside Crossfit in Buffalo, NY

Monday 150803


Strength:

1 1/4 Front Squats

6 x 3 @ 50-65% 1RM Front Squat

Met Con:

"Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 BW Squats

2015-08-02 21.48.46I

July 2015 Personal Record Board

Sunday 150802


Rest Day

2015-08-02 20.34.28

Saturday 150801


Skill:

EMOMx5

4 Candlestick Roll to Pistols

Met Con:

15min AMRAP

Buy In- 20 OTB Burpees

Max Bear Complex 105/75#

* every time the bar drops do 5 OTB Burpees

Friday 150731


Strength:

Snatch Grip Deadlift

6x2

Met Con:

4 Rounds

3 Rope Climbs

6 Muscle Ups

9 Stone 2 Shoulder