 CrossFit Lah Workout of the day -1 September 2018
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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 CrossFit Lah Workout of the day -31 August 2018
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  CrossFit Lah Workout of the day -30 August 2018
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  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.  CrossFit Lah Workout of the day -29 August 2018
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  CrossFit Lah Workout of the day -28 August 2018
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  CrossFit Lah Workout of the day -27 August 2018
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  CrossFit Lah Workout of the day -25 August 2018
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″)  CrossFit Lah Workout of the day -24 August 2018
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  CrossFit Lah Workout of the day -23 August 2018
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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