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WORKOUT   OF   THE   DAY

200101

31/12/2019

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​CrossFit Lah is CLOSED
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191231

30/12/2019

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CrossFit (Performance)

In Teams of 3 Complete 2019 reps of:

KB Sumo Deadlift High Pull
Box Jumps
Pistols
HSPU
Devil Press
Pull-ups
Rocking Chair
Row (cal)
Double Unders
D-Ball Clean and Toss
KB Hang Clean
DB Snatch

2 People working/ 1 person resting
Max of 250 reps per movement
Min 1 rep of each movement


CrossFit (Fitness)

In Teams of 3 Complete 2019 reps of:

KB
Sumo Deadlift High Pull
Box Jumps
Squats
Hand Release Push Ups
Devil Press
Ring Rows
Rocking Chair
Row (cal)
Single Unders
D-Ball Clean and Toss
KB Hang Clean
DB Snatch

2 People working/ 1 person resting
Max of 250 reps per movement
Min 1 rep of each movement
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191230

29/12/2019

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CrossFit (Performance)
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)


CrossFit (Fitness)
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches

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191228

27/12/2019

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CrossFit (Performance)
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. 

CrossFit (Fitness)
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 Thrusters (barbell or dumbbell)
20 V-Ups

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. 

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191227

26/12/2019

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CrossFit (Performance)
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to October 9, 2019.


CrossFit (Fitness)
A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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191226

25/12/2019

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CrossFit (Performance)
A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups


CrossFit (Fitness)
A.
Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots
30 Mountain Climbers
30 Wall Ball Shots
20 Mountain Climbers
20 Wall Ball Shots
10 Mountain Climbers

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191225

24/12/2019

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CrossFit (Performance & Fitness)
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191224

23/12/2019

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CrossFit (Performance)
Christmas Eve - For Time - 24 Reps each

Chest to Bar Pull-up
Hang Power Clean (95/65)
Ring Dips
Inverted Push Ups (HSPU)
Snatch (95/65)
Toes to Bar
Medicine Ball Wall Toss (Wall Ball)
Air Squat
Sumo Deadlift High Pull (95/65)

Eight Hundred Meter Run (only 1x)
V-Ups
Eight Hundred Meter Row (only 1x)


CrossFit (Fitness)
Christmas Eve - For Time - 24 Reps each

Chest to Bar Pull-up / Ring Rows
Hang DB Clean
Ring Dips / Bench Dips
Inverted Push Ups (HSPU)
Snatch (DB)
Toes to Bar
Medicine Ball Wall Toss (Wall Ball)
Air Squat
Sumo Deadlift High Pull (KB)

Eight Hundred Meter Run (only 1x)
V-Ups
Eight Hundred Meter Row (only 1x)

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191223

22/12/2019

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CrossFit (Performance)
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs


CrossFit (Fitness)
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

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191221

20/12/2019

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CrossFit (Performance)
A little holiday treat, CrossFit Lah style.
Perform the movements to the tune of “12 Days of Christmas”

1 Seated Legless Rope Climb
2 Muscle Ups
3 Handstand Push Ups
4 Burpees
5 Box Jumps
6 Shoulder to Overhead (115/75#)
7 Pull Ups
8 Deadlifts (115/75#)
9 Toes to Bar
10 Front Squats (115/75#)
11 Hang Power Clean (115/75#)
12(00m) Row


CrossFit (Fitness)
A little holiday treat, CrossFit Lah style.
Perform the movements to the tune of “12 Days of Christmas”

1 Rope Climb
2 Dips
3 Pike Push Ups
4 Burpees
5 Box Jumps
6 DB Shoulder to Overhead
7 Ring Rows
8 KB Deadlifts
9 Toes to Bar
10 Goblet Squats
11 KB Swings
12 (00m) Row

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  • Home
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    • Group Fitness / CrossFit >
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  • Blog