Workout of the Day

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Crossfit push press

Wednesday 150204


Skill:

Goat Training

Met Con:

For total time-

5 Rounds

Row 500m w/ a partner(s)

-Each partner rows 5 times

-Rest while your partner(s) is/are rowing

2015-02-03 20.54.27
Crossfit rowing

Tuesday 150203


Skill:

8 min EMOM

Even: 10 GHD Back Extensions

Odd: 15 Hollow Rocks

Met Con:

"Challenge WOD #3!"

10..1 Clusters, 135/95 lbs.

1...10 Burpees

2015-02-02 20.45.18

Monday150202


Strength:

Push jerk

5 x 5, 70% 1 RM

Met Con:

8 min AMRAP

5 Front squat, 165/115 lbs.

10 Pull ups

Rest 2 min

5 HSPU

10 Deadlift, 165/115 lbs.

2015-02-01 20.42.37

Sunday 150201


Rest Day


Saturday 150131


Skill:

Goat Training

Met Con:

Open 14.4

14 min AMRAP

60 kcal Row

50 T2B

40 Wall balls, 20/14 lbs.

30 Cleans, 135/95 lbs.

20 Muscle ups

Friday 150130


Strength:

Hang squat cleans

5 x 5, ascending

Met Con:

3 Rounds

25 HR Push ups

25 Box jumps, 24/20"

 2015-01-29 22.11.40

Crossfit muscle-ups

Thursday 150129


Skill:

Goat Training

Strength:

3 Rounds

1 High Hang Squat snatch + 1 Hang Squat snatch + 1 Squat snatch

Met Con:

"Isabel"

30 Snatches,  135/95 lbs.

2015-01-29 08.25.07
Crossfit mobility

Wednesday 150128


20 Rep Benchmark:

Front squat

Met Con:

100 DUS

30 Deadlift, 135/95 lbs.

40 Ring dips

30 Deadlift, 135/95 lbs.

100 DUS

2015-01-27 21.05.44

Tuesday 150127


Skill: 

Goat Training

Met Con:

"Challenge WOD Numero 2"

4 Rounds:

Row 500m

25 BW Squats

15 GHD Sit Ups

Monday 150126


Strength:

Back squat

5×3, across

Met Con: 

7 min AMRAP 

7 Thrusters, 155/105 lbs.

7 C2B Pull Ups

Sunday 150125


Rest Day

20150122_183658

 

Saturday 150124


"Open WOD 13.1"

17 min AMRAP

40 Burpees

30 Snatch, 75/45 lbs.

30 Burpees

30 Snatch, 135/75 lbs.

20 Burpees

30 Snatch, 165/100 lbs.

10 Burpees

AMRAP Snatch, 210/120 lbs.

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