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WORKOUT   OF   THE   DAY

180901-obsession

31/8/2018

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CrossFit Lah Workout of the day -1 September 2018

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CrossFit and CrossFit Light (Performance & Fitness)
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows


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180831-isnt over

30/8/2018

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CrossFit Lah Workout of the day -31 August 2018

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CrossFit and CrossFit Light (Performance & Fitness)

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Handstand Push-ups
300 Meter Farmer’s Carry


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180830-bad ass

29/8/2018

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CrossFit Lah Workout of the day -30 August 2018

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

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (115/75 lbs)
7 Toes to Bar


CrossFit Light (Fitness)
A.

Four sets of:
Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (Dumbbell or Barbell)
7 Toes to Bar

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180929-maybe

28/8/2018

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CrossFit Lah Workout of the day -29 September 2018



CrossFit and CrossFit Light (Performance & Fitness)
Three rounds for time of:
Partner A Rows 500 Meters…
While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row

immediately followed by…

Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.

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180829-what rep

28/8/2018

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CrossFit Lah Workout of the day -29 August 2018

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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

Compare results to March 21, 2017.


CrossFit Light (Fitness)
Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Meters


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180828-not resting

27/8/2018

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CrossFit Lah Workout of the day -28 August 2018

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CrossFit (Performance)
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)


CrossFit Light (Fitness)
A.

Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Kettlebell Windmills x 5 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
10 Kettlebell Swings


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180827-Who am i

26/8/2018

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CrossFit Lah Workout of the day -27 August 2018

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CrossFit (Performance)
​
A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

B.
For time:
500 Meter Row/Run
50 Wall Ball Shots
50 Push-Ups
500 Meter Row/Run


CrossFit Light (Fitness)
A.

Three sets of:
Front Squats x 8-10 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Air Squats


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180825-Scooper

24/8/2018

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CrossFit Lah Workout of the day -25 August 2018

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CrossFit & CrossFit Light (Performance&Fitness)
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)


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180824-life

23/8/2018

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CrossFit Lah Workout of the day -24 August 2018

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CrossFit (Performance)
A.
Five sets of:
Push Press x 3-5 reps
Rest 2-3 minutes

B.
Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (175/115 lbs)
Minute 2 – 12/6 Calories of Assault Bike/Row


CrossFit Light (Fitness)
A.

Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 60 seconds
Plank to Elbows x 10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
Minute 1 – 3 Dumbbell Man-Makers
Minute 2 – 12/6 Calories of Assault Bike/Row

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180823-gym babe

22/8/2018

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CrossFit Lah Workout of the day -23 August 2018

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CrossFit & CrossFit Light (Performance&Fitness)
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

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  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
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    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog