 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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 CrossFit Lah Workout of the day -29 September 2018
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  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  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)  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  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)  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  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.  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  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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