Warm Up Run 400m Then, 2 Rounds: Figure Eight with PVC x 8 Tall Power Clean with PVC x 8 Power Clean with PVC x 8 Then, 2 Rounds: Power Clean x 5 (Barbell) Box Jump Step Down x 5 Workout of the Day A. Every 90 seconds for 12 minutes (8 Sets): Power Clean […]
Warm Up Row, Bike or Ski x 90 seconds (:30 easy/:30 moderate/:30 hard) Then, 2 Rounds of: Bar Tap or Knees to Elbow x 8 Ring Push Up x 8 SA OH DB Carry x 50 feet/per Workout of the Day A. 6 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65%
Warm Up 3 Rounds of: Run 150m Air Squat x 15 Scap Pull Up x 10 Workout of the Day “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. The “Badger” Hero WOD was first posted on the CrossFit Main
Warm Up 2 Rounds of: Run 150m Jump Rope x 30 (doubles or singles) Back Squat x 10 (bar only) Burpee to a 6” Target x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3
Workout of the Day In teams of 3, complete 4 Rounds for time of the following: Row 20 Cals Wallball x 20 (20/14lbs to 10/9′ target) Alt. DB Snatch x 20 (50/35lbs) -waterfall start
Warm Up 2 Rounds of: Bike 12/8 Cals SL Box Step Up x 10/per Shoulder Taps from Plank x 20 Active Hang from Rings x 15 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to
Warm Up Row or Bike 2 minutes Then, 2 Rounds: Double KB Front Racked Reverse Lunge x 16 steps Double KB Thruster x 8 “Tall” Box Jump x 1.1.1 Workout of the Day A. Clean and Jerk Take 15-20 minutes to build to a “heavy” single B. Complete as many rounds and reps as possible
Warm Up Run 400m or Assault Bike 20/15 Cals 2 Rounds: Dislocate x 10 Good Morning x 10 2 Rounds: T Push Up x 10 Bar Tap x 10 Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps
Warm Up Row or Run 250m Then, 2 Rounds: Jump Rope x 30 seconds Supinated Ring Row x 10 High-Low Plank x 30 seconds Burpee x 5 Workout of the Day A. 3 Sets: A1. Supinated CTB Hold x 10-15 seconds A2. Hollow Rocks/Hold x 30 seconds A3. Double Under x max reps in 30
Warm Up Row or Bike 25/18 Cals Dynamic Hip Mobility Then, 2 Rounds: Back Squat x 10 (Bar only) Box Jump Step Down x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1
