Workout of the Day

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Crossfitters resting in Buffalo, NY

Thursday 150730


Oly Skill:

5 Rounds

1 Power Clean +

1 Hang Squat Clean +

1 Squat Clean and Jerk

* work through complex  once every 2 minutes

Met Con:

For Time

1 Mile Run

30 Ground 2 Overhead 135/95#

1 Mile Row

Kipping swing

Wednesday 150729


Skill:

EMOMx10

7/5/3 HSPUs

Met Con:

10-1

Front Squats 165/105#

C2B Pull-ups

Overhead press at Harborside Crossfit

Tuesday 150728


Skill:

3 Rounds-

2 min Max DUS

1 min Rest

Met Con:

4 Rounds-

Every 3 minutes complete

15 HR Push Ups

15 Snatches, 75/55 lbs.

20 Ab Mat Sit Ups

2015-07-27 22.32.54
Farmer carry with kettlebells

Monday 150727


Strength:

Deadlift

8x1

Met Con:

For Time

800m Run

30-20-10

Wall Balls 20/14#

T2B

800m Run


Harborside's WOD with barbells

Sunday 150726


Rest Day

2015-07-25 13.02.17
Box jumping and burpees

Saturday 150725


Strength:

Strict Press

5 x 1, ascending

Met Con:

8 min AMRAP-

10 SDHP, 105/75 lbs.

40 DUs

Rest 2 min

8 min AMRAP

10 Thrusters, 105/75 lbs.

40 DUs

Rest 2 min

8 min AMRAP

10 Pull Ups

40 DUs

2015-07-25 01.13.09
Sled push in Buffalo, NY

Friday 150724


Strength:

Squat Snatch

3 x 5 @ 60% 1RM

1 x 5 @ 70% 1RM

5 x 3 @ 80% 1RM

Met Con:

5 RFT-

10 Burpee Box Jump Overs, 24/20"

200m Run

(15 min cap)

Push jerk in Harborside's WOD

Thursday 150723


Strength:

Strict Press

5 x 3, across

Met Con:

w/ a partner,

250m (total) Sled Push

400m (total) KB Carry, (2) 53/35 lbs.

20 (total) Turkish Get Ups, 53/35 lbs.

(20 min cap)

2015-07-23 01.23.40

Toes to bar

Wednesday 150722


Skill:

EMOM x 20

Min 1- 10 Front Squats, 155/105 lbs.

Min 2- 10 C2B Pull Ups

Min 3- 10 S2OH, 155/105 lbs.

Min 4- Rest

Met Con:

w/ a partner,

For time-

Row 2000m (total), switching partners every minute

2015-07-21 22.01.37
Barbell clean proper form in Crossfit

Tuesday 150721


Strength:

Strict Press

5 x 5, across

Skill:

EMOM x 7

7/5/3 Strict T2B

Met Con:

For time-

400m Run

12 Cleans, 155/115 lbs.

400m Run

8 Cleans, 185/135 lbs.

400m Run

4 Cleans, 215/155 lbs.

(16 min cap)

2015-07-20 21.56.45
Squat snatch

Monday 150720


Oly:

Snatch High Pulls

5 @ 50% 1RM Snatch

5 @ 55% 1RM

5 @ 60% 1RM

Then- 15 Power Snatches @ 60% 1RM

Met Con:

"Diane"

21-15-9

Deadlifts, 225/155 lbs.

HSPUs

Post WOD at Harborside Crossfit

Sunday 150719


Rest Day

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