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WORKOUT   OF   THE   DAY

190201

31/1/2019

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CrossFit (Performance & Fitness)
​
In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
800 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.


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190131

30/1/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calorie Row
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest


CrossFit (Fitness)

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calorie Row
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

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190130

29/1/2019

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CrossFit (Performance)
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters


CrossFit (Fitness)
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters

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190129

28/1/2019

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CrossFit (Performance)
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups


CrossFit (Fitness)

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses


​
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190128

27/1/2019

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Picture
CrossFit (Performance)
A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm


CrossFit (Fitness)
A.
“Almost Fran”
Rounds of 21, 15, and 9 reps of:
DB Thrusters
Jumping Pull-Ups

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

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190126

25/1/2019

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Picture
CrossFit (Performance & Fitness)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 200m Medball Run (20/14#)
Station 5 – Rest
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190125

24/1/2019

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Picture
CrossFit (Performance)
A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs


CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Med Ball Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Three rounds for time of:
400 Meter Run
10 Strict Toes to Bar or Hanging Leg Raises
40 Walking Lunges with KBs or DBs

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190124

23/1/2019

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Picture
CrossFit (Performance)
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Row
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)


CrossFit (Fitness)
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Row
30 Burpees
20 Strict Pull-Ups

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190123

22/1/2019

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Picture
CrossFit (Performance)
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds


CrossFit (Fitness)
A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

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190122

21/1/2019

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Picture
CrossFit (Performance)
A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Assault Bike
15 Dumbbell Thrusters
20 Calories of Rowing

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  • Home
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