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WORKOUT   OF   THE   DAY

181001

30/9/2018

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CrossFit (Performance)
A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by: Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

CrossFit Light (Fitness)
A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor)
Rest 45 seconds

B.
Three rounds for time of:
500 Meter Row
10 Dumbbell Thrusters
10 Burpees

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180929-Maybe

28/9/2018

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CrossFit Lah Workout of the day -29 September 2018

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Performance
Teams of 3

75 deadlifts (135lbs/115lbs)
75 pull ups
75 hang cleans (115lbs/ 85lbs)
75 push ups
75 overhead squats (95lbs/ 65lbs)
75 pull ups
75 shoulder to overhead (95lbs/ 65lbs)

Bar Cannot touch the ground from the 1st DL to last S20



Fitness


Teams of 3

75 KB deadlifts
75 Ring Rows
75 KB Swing
75 push ups
75 goblet squats
75 Ring Rows
75 1 Arm shoulder to overhead

KB Cannot touch the ground from the 1st DL to last S20




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180928-just dont

27/9/2018

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CrossFit Lah Workout of the day -28 September 2018


CrossFit (Performance)
A.
Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)


CrossFit Light (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups


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180927-stages

26/9/2018

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CrossFit Lah Workout of the day -27 September 2018


CrossFit (Performance)
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
20 Pull-Ups
20 Push Presses (135/95 lbs)


CrossFit Light (Fitness)
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters
12 Strict Pull-Ups
12 Dumbbell Push Presses (heavy)

​

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180926-best activities

25/9/2018

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CrossFit Lah Workout of the day - 26 September 2018


CrossFit (Performance)
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders


CrossFit Light (Fitness)
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups


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180925-dang it

24/9/2018

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CrossFit Lah Workout of the day -25 September 2018


CrossFit (Performance)
A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)


CrossFit Light (Fitness)
A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
15 Calories of Assault Bike (or Rowing)


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180924-moobs

23/9/2018

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CrossFit Lah Workout of the day -24 September 2018


CrossFit (Performance)
A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes


CrossFit Light (Fitness)
A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes


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180922-abs

21/9/2018

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CrossFit Lah Workout of the day -22 September 2018


CrossFit (Performance)
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.


CrossFit Light (Fitness)
In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Thrusters
(rest station)
10 Strict Pull-Ups
(rest station)


Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.


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180921-punch

20/9/2018

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CrossFit Lah Workout of the day - 21 September 2018


CrossFit (Performance)
A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

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


CrossFit Light (Fitness)
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells

​
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180920-find your way

19/9/2018

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CrossFit Lah Workout of the day -20 September 2018


​CrossFit (Performance)
A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.


CrossFit Light (Fitness)
A.
Three sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Alternating Lateral Lunges x 20 reps @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

​

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  • Home
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