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WORKOUT   OF   THE   DAY

181120

19/11/2018

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CrossFit (Performance & Fitness)

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…

20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

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181119

18/11/2018

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CrossFit (Performance)
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)


CrossFit Light (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots

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181117

16/11/2018

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CrossFit (Performance)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.


CrossFit Light (Fitness)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
3 Strict Pull-Ups
6 Dumbbell Thrusters
12 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

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181116

15/11/2018

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CrossFit (Performance)
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

CrossFit Light (Fitness)
A.
Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hanging Knee Raises
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

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181115

14/11/2018

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CrossFit (Performance)
A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.
Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips


CrossFit Light (Fitness)
​A.
Four sets of:
DB Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds

B.
Three rounds for time of:
250 Meter Row
25/20 Push-Ups
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181114

13/11/2018

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CrossFit (Performance)
A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)


CrossFit Light (Fitness)
A.
Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 Meters
Rest 60 seconds

B.
In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats​
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181113

12/11/2018

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CrossFit (Performance)
A.
Take 10-12 minutes to practice two gymnastics skills of your choice.

B.
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups


CrossFit Light (Fitness)
A.
Take 10-12 minutes to practice two gymnastics skills of your choice.

B.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Row or Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press

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181112

11/11/2018

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CrossFit (Performance)
A.
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.


CrossFit Light (Fitness)
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings

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181110

9/11/2018

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CrossFit (Performance)
​

The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

CrossFit (Fitness)

"The Three Wise Men Modified
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Dumbbell Snatch
10 Burpees Over the Dumbbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
10 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jump-Overs
20 Wall Ball Shots




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181109

8/11/2018

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CrossFit (Performance)
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).


CrossFit Light (Fitness)
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Jumping Lunges x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of jumping lunges.)

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