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WORKOUT   OF   THE   DAY

190501

30/4/2019

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CrossFit (Performance)
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. 


CrossFit (Fitness)
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
8 Ring Dips
8 L-Seated DB Presses
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. 
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190430

29/4/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)


CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)

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190429

28/4/2019

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CrossFit (Performance)
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

CrossFit (Fitness)
A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises
20 Stationary Dips

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190427

26/4/2019

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CrossFit (Performance)
In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.


CrossFit (Fitness)
In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.

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190426

25/4/2019

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CrossFit (Performance)
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups


CrossFit (Fitness)
A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

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190425

24/4/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)


CrossFit (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

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190424

23/4/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of DU
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds


CrossFit (Fitness)
A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Two sets for max reps/calories of:
3 Minutes of SU
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

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190423

22/4/2019

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CrossFit (Performance)
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips


CrossFit (Fitness)
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Dumbbell Push Press
10 Dumbbell Front Squat

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Jumping Lunges
10 Hand-Release Push-Ups
5 Strict Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Weighted Box Step-Ups with Dumbbells
10 V-Ups
10/5 Ring or Stationary Dips

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190422

21/4/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.


CrossFit (Fitness)
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Stationary or Ring Dips x 10-15 reps @ 2011
Rest 45 seconds

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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190420

19/4/2019

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Picture
CrossFit (Performance)
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.


CrossFit (Fitness)
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells
5 Toes to Bar or Hanging Leg Raises

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 toes to bar or leg raises, then Partner B does 25 mountain climbers…and so on.

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  • Home
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