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WORKOUT   OF   THE   DAY

190601

31/5/2019

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CrossFit (Performance & Fitness)

“Pick Your Poison”

Choice # 1 – Run or Row? — 1600m relay run (400m each teammate)
OR
2000m relay row (500m each teammate)

Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 2 – Top or Bottom? — 15 HSPU or 50 Air Squats

Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups

Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees

Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows


This WOD is broken into two components – set stations and strategic choices.
Participants will be broken into groups of four and will be assigned a station.
At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed the 15 reps of each of the four exercises at the station, you will move on to the choice exercise.
​Choose one of the two tasks; each member must complete the assigned number of reps.


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190531

30/5/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)

CrossFit (Fitness)
A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
12 V-Ups
12 Kettlebell Swings

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190530

29/5/2019

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CrossFit (Performance)
Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40 Double-Unders
40 Jumping Lunges
40 Double-Unders
40/30 Calories of Rowing


CrossFit (Fitness)
Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
20 Jumping Lunges
40 Double Unders
20 Jumping Lunges
40/30 Calories of Rowing

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190529

28/5/2019

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CrossFit (Performance)
A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm


CrossFit (Fitness)
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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190528

27/5/2019

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CrossFit (Performance)
A.
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)


CrossFit (Fitness)
A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings
Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Prone Plank Hold x 60 seconds

B.
For time:
750 Meter Row
25 Burpee Box Jump or Step-Overs

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190527

26/5/2019

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CrossFit (Performance & Fitness)
A.
For time:
Row 5k

B.
Three sets of:
Bench Press x 4-6 reps
Rest 90 seconds
Turkish Get-up x 3 alternating heavy reps each side
Rest 90 seconds

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190525

24/5/2019

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CrossFit (Performance & Fitness)

"Murph"

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

RX with a Weight Vest (20/14 lb)


Partition the Pull-Ups, Push-Ups, and Squats as needed.
Start and finish with a mile run.

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190524

23/5/2019

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CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Row or Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run


CrossFit (Fitness)
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Row or Assault Bike
20 Walking Lunges with Kettlebells
400 Meter Run

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190523

22/5/2019

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CrossFit (Performance)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

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

CrossFit (Fitness)

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses
20 Alternating Single-Arm Dumbbell Snatches

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190522

21/5/2019

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Picture
CrossFit (Performance)
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.


CrossFit (Fitness)
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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  • Home
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