Workout of the Day A. 4 Sets: A1: Alternating Reverse Lunge x 12 -16 – Rest 45 seconds A2: Hi/Lo Plank 45 seconds – Rest 45 seconds A3: Double Arm Bent Row x 8-10 per @ 3011 – Rest 45 seconds A4: Side Bridge x 30 seconds per – Rest 45 seconds B. Complete as […]
Workout of the Day 6 Sets (30 minutes) 1 minute at each station: Double Under or Single Under or Lateral Hops over a small object V-Up OR Sit Up Odd Object Clean (Ground to Shoulder – Alt. Shoulders each rep) Run 150m Rest -stay smooth and steady while maintaining a sustainable pace.
Workout of the Day A. 4 Sets: A1: RFESS x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: Russian Twist x 20 – Rest 45 seconds A3: Single Arm Farmers Carry x 90ft per – Rest 45 seconds B. 3 Sets: Burpee Broad Jump x 10 for
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