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WORKOUT   OF   THE   DAY

190401

31/3/2019

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CrossFit (Performance)
A.
Complete as many rounds as possible in 10 minutes of:
19 wall-ball shots
19-cal. row


Rest 5 minutes then:

Complete as many rounds as possible in 10 minutes of:
25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.

Rest 5 minutes then:


Complete as many rounds as possible in 10 minutes of:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk


Rest 5 minutes then:

5 minutes of:
  10 snatches
  12 bar-facing burpees

Directly into:


5 minutes of:
10 bar muscle-ups
  12 bar-facing burpees

Rest 5 minutes then:


33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 10 minutes

CrossFit (Fitness)
A.
Complete as many rounds as possible in 10 minutes of:
19 wall-ball shots
19-cal. row


Rest 5 minutes then:

Complete as many rounds as possible in 10 minutes of:
25 hanging knee raises
  50 single-unders
  15 squat cleans, 85/55 lb.
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 105/75 lb.

Rest 5 minutes then:


Complete as many rounds as possible in 10 minutes of:
200-ft. dumbbell front rack walking lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. bear crawl


Rest 5 minutes then:

5 minutes of:
  10 snatches
  12 bar-facing burpees

Directly into:


5 minutes of:
10 pull ups
  12 bar-facing burpees

Rest 5 minutes then:


33-27-21-15-9 reps for time of:
64/45-lb. thrusters
Jumping pull-ups

Time cap: 10 minutes

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190330

29/3/2019

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CrossFit (Performance)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips


CrossFit (Fitness)
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters
7 Box Jump or Step-Overs

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jump or Step-Overs
9 Dumbbell Push Press
9 Stationary Dips


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190329

28/3/2019

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CrossFit (Performance)
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds


CrossFit (Fitness)
A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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190328

27/3/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups


CrossFit (Fitness)
A.
Three sets of:
Half-Kneeling Landmine DB Press x 8-10 reps each @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/18″)
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups
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190327

26/3/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.


CrossFit (Fitness)

A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111

B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
3 Strict Pull-Ups
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

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190326

25/3/2019

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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.
For max reps/calories:
3 Minutes of Box Jumps
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike or Rowing


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.
For max reps/calories:
3 Minutes of Rowing or Assault Bike
3 Minutes of Kettlebell Swings
3 Minutes of Jumping Lunges

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190325

24/3/2019

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CrossFit (Performance)
Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-Unders
15 Push Presses (115/75 lbs)
15 Back Squats (115/75 lbs)
400 Meter Run


CrossFit (Fitness)
Every 8 minutes, for 40 minutes (5 sets), for times:
20 Walking Lunges with Dumbbells
15 Dumbbell Push Presses
15 Dumbbell Squats
400 Meter Run


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190323

22/3/2019

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Picture
CrossFit (Performance)
In teams of two, with only one person working at a time, complete the follow
for time:

100 Wall Ball (Partner)s, 20/14 lbs
90 Partner High Five Sit Ups
80 mountain climbers
70 Burpees
60 Overhead Walking Lunge With Plates, 45/25 lbs
50 DB Hang Clean & Jerks, 50/35 lbs
40 Goblet Squats
30 Pull-ups
20 Pistols (Alternating Legs)s
10 Wall Walks


CrossFit (Fitness)
In teams of two, with only one person working at a time, complete the follow
for time:

100 Wall Ball (Partner)s
90 Partner High Five Sit Ups
80 mountain climbers
70 Burpees
60 Overhead Walking Lunge With Plates
50 DB Hang Clean & Jerks
40 Goblet Squats
30 Pull-ups
20 Pistols (Alternating Legs)s
10 Wall Walks

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190322

21/3/2019

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Picture
CrossFit (Performance)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000m row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses


CrossFit (Fitness)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000m row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

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190321

20/3/2019

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Picture
CrossFit (Performance)
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips


CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

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    • Corporate Wellness
  • Blog