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WORKOUT   OF   THE   DAY

181101

31/10/2018

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CrossFit (Performance)
A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run


CrossFit Light (Fitness)
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Alternating Lateral Lunge x 10 reps each leg @ 2011
Rest 45 seconds

B.
Five rounds of:
20 Kettlebell Swings
20 V-Ups
200-Meter Run


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181031

30/10/2018

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CrossFit (Performance)
In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.


CrossFit Light (Fitness)
In teams of three, complete 5 sets each of:
500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
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181030

29/10/2018

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CrossFit (Performance)
A.
Take 15-20 minutes to build to a 1-RM Shoulder Press

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders


CrossFit Light (Fitness)
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips

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181029

28/10/2018

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Picture
CrossFit (Performance)
A.
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Row / Assault Bike
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)


CrossFit Light (Fitness)
A.
Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Row / Assault Bike
30 Kettlebell Swings
Rest 3 minutes


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181027

26/10/2018

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CrossFit (Performance)
Painstorm XII

In Teams of 3 Complete For Time

400 meter Run (all together)
50 Back Squats (95/65)
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

Split reps as you see fit. Run together


CrossFit Light (Fitness)
​Paindrizzle XII

In Teams of 3 Complete For Time

200 meter Run (all together)
50 KB Swing
50 Goblet Squats
50 KB DL
200 meter Run
50 DB Press
50 DB Push Presses
50 DB Push Jerks
200 meter Run
50 DB Cleans
50 DB Snatches
200 meter Run

Split reps as you see fit. Run together

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181026

25/10/2018

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CrossFit (Performance)
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

B.
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips


CrossFit Light (Fitness)
A.
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
In teams of two, partners alternate to complete 5 rounds each of:
15 Kettlebell Swings
10 Push-Ups


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181025

24/10/2018

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CrossFit (Performance)
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups


CrossFit Light (Fitness)
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
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181024

23/10/2018

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Picture
CrossFit (Performance)
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


CrossFit Light (Fitness)
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Step-Ups
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


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181023

22/10/2018

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Picture
CrossFit (Performance)
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.


CrossFit Light (Fitness)
A.
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Against a two-minute running clock, complete the following:
200 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

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181022

21/10/2018

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Picture
CrossFit (Performance)
A.
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups


CrossFit Light (Fitness)
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 6-8 reps @ 2111
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds

B.
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses

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