CrossFit Lah
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog

WORKOUT   OF   THE   DAY

200501

30/4/2020

0 Comments

 
Picture
​​CrossFit (Performance)

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
20 Alternating Single-Arm Dumbbell Snatches

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.


​​CrossFit (Fitness)

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders10 Burpee Backpack Ground to Overhead10 Hand Release Push Ups10 Goblet Squats

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:10 Jumping Lunges10 Alternating Reverse Lunges30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.
0 Comments

200430

29/4/2020

0 Comments

 
Picture
​​CrossFit (Performance)

​A. 
Every 90 seconds, for 18 minutes (6 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (Dumbbell or Barbell)
Bar-Facing Burpees


​​
CrossFit (Fitness)

A.Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1Station 2 – Supinated-Grip Strict Pull-Ups or Rows x 5-6 reps @ 21X1Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds
B.Complete rounds of 21, 15 and 9 reps for time of:Thrusters (Odd Object)Burpees
0 Comments

200429

28/4/2020

0 Comments

 
Picture
​​CrossFit (Performance)

Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike or Bike or Treadmill (record as reps/distance)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

Followed By
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

Followed By
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

​​
CrossFit (Fitness)

Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps

Followed By
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM

Followed By
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps


0 Comments

April 27th, 2020

27/4/2020

0 Comments

 
Picture
​​CrossFit (Performance)

Three sets of:
Dumbbell Floor Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

Followed by

Five rounds for time of:
6 DB Hang Power Cleans
9 DB Push Presses
12 Dips

​​CrossFit (Fitness)

Three sets of:
Odd Object Floor Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

Followed by
Five rounds for time of:
6 Odd object Cleans
9 Push Presses
12 Stationary Dips

0 Comments

200427

27/4/2020

0 Comments

 
Picture
​​CrossFit (Performance)

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Handstand Push-Ups
Station 2: 10-15 DB / KB Front Rack  Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls
Station 4: Rest

Followed By
Two rounds for time of:
10 Handstand Push-Ups
10 DB / KB Front Rack  Squats
10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes

Followed By
Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

​​CrossFit (Fitness)

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

Followed By
Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls  (Use a Backpack or Duffle Bag)
Time Cap = 6 Minutes

Followed By
Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1


0 Comments

200426

25/4/2020

0 Comments

 
Picture
​​CrossFit (Performance & Fitness)

For quality, Every minute, on the minute, for 10 minutes (5 sets of):
Min 1) Turkish Get Up 1-5 reps Left
Min 2) Turkish Get Up 1-5 reps Right

Followed By
​
At a 70% Effort, Every minute, on the minute, for 25 minutes (5 sets of):
Min 1) Weighted Romanian Deadlifts x 10-15
Min 2) 60 seconds of Side Plank Reach Throughs (30s each side)
Min 3) Weighted Glute Bridges x 15-20 
Min 4) Bent Over Weighted Row x 10-15
Min 5) Weighted Russian Step-ups 6-8 Each Leg

0 Comments

200425

24/4/2020

0 Comments

 
Picture
​CrossFit (Performance & Fitness)
“Kalsu”

"Quara-su" Complete the following for time:

100 DB Thrusters or Backpack Thrusters

5 Burpees to start and at the top of every minute

0 Comments

200424

23/4/2020

0 Comments

 
Picture
CrossFit (Performance)

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
15/10 Calorie Assault Bike or Row

Followed By: 
Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds

immediately followed by….
Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds

immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds


CrossFit (Fitness)

Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Backpack Bearhug Squats
15 Sit-ups
30 Running Man Line Jumps
30 Jumping Jacks

Followed By:
Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds

immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds

immediately followed by….
Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds

immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
0 Comments

200423

23/4/2020

0 Comments

 
Picture
CrossFit (Performance & Fitness)

Every minute, on the minute, for 10 minutes:
2 Roll to Candlesticks
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs) or Backpack Ground to Overhead
 
Immediately followed by…
Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers
 
Immediately followed by…
Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side
 
Immediately followed by…
Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

​
0 Comments

200422

21/4/2020

0 Comments

 
Picture
CrossFit (Performance)

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
 
When the running clock reaches 27:00, perform the following…
Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00

Followed By:
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold

CrossFit (Fitness)

Station 1: 20 Smurf Jacks
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
 
When the running clock reaches 27:00, perform the following…
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)

Followed By:
​

Every 90 seconds, for 12 Minutes (2 sets) of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of Single-Arm Odd Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
0 Comments
<<Previous

    Categories

    All

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    RSS Feed

What We Offer

Group Fitness / CrossFit
Nutrition
Personal Training
Online Coaching
Kids
​Corporate Wellness

CrossFit Lah

About Us
Our Coaches

Support

Contact

Picture
Picture
Picture
Picture
Picture
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog