Workout of the Day 11-01-18
Workout of the Day 11-01-18
CrossFit Conditioning/Competitor
4 Rounds
0:00-3:00
6-8 Back Squats 20X1
50-100 Single Unders (50 DU)
3:00-7:00
1 Round of DT *scale to UB and <1:00 work
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Please Post Results to TRIIB.
Workout of the Day 10-31-18
Workout of the Day 10-31-18
Happy Halloween!
600 Meter Run
10 Hang Power Snatch ~95/65#
20 Box Jumps
30 Meter Sprawl to Broad Jump
30 Meter Bear Crawl
400 Meter Run
15 Hang Power Snatch
30 Box Jumps
30 Meter Sprawl to Broad Jump
30 Meter Bear Crawl
200 Meter Run
20 Hang Power Snatch
40 Box jumps
30 Meter Sprawl to Broad Jump
30 Meter Bear Crawl
*Grab a partner. P1 is a Human, P2 is a Zombie. Humans start on 3,2,1 go. Zombies start 1:00 in and run with a medball, because Zombies are slow. If a zombie catches up to their Human, then the human does 50 burpees and finishes workout. If the zombie fails to catch up to their human, they do 50 burpees to complete their workout. Zombies only need to catch up to the human's in-gym station, (ie not both outside running, and not exact rep number) for it to count as them catching the human.
Workout of the Day 10-30-18
Workout of the Day 10-30-18
Partner Workout:
Teams of 2 Complete Synchronized
30 Toes to Bar
40 Single Arm Snatch 50/35#
50 Dumbbell Box Walk-overs, 24/20"
40 Single Arm Snatch
30 Toes to Bar
*Courtesy of CrossFit Team Series
**20 Minute Time Cap
Please Post Results to TRIIB.
Olympic Weightlifting 10-30-18
Olympic Weightlifting 10-30-18
Tuesday
6 x 2 @90%
Power Snatch
Power Clean & Jerk
Workout of the Day 10-29-18
Workout of the Day 10-29-18
CrossFit Conditioning
7 Rounds
6 Squat Cleans 115/85#
6 Dips or Push ups
CrossFit Competitor
"Elizabeth"
21-15-9
Squat Cleans 135#
Ring Dips
Please Post Results to TRIIB.
Barbell 10-28-18
Barbell 10-28-18
Monday
4 x 5 Narrow, Normal, & Wide Bench
Superset2: 4 x 10 Dual DB B.O.R & DB Z-Press
Superset3: 4 x 10 DB Tate Press & Pull-Up
Finishers - SA DB Hi-Pulls, Banded Pull Aparts
Tuesday
Back Squat 4 x 5 @ 82%
Bench Press 4 x 5 @ 77%
Back Squat 3 x 15 Narrow Stance
DB Bench Press 3 x 15
10 Rounds: 50 Lunges & 15 Push-Ups
Thursday
8E2MOM 8 Front Squat
Sumo DL 4 x 5
Superset: Snatch Grip DL, Sumo DL, 3 x 20ea
Sled & Lunges Finisher
Workout of the Day 10-28-18
Workout of the Day 10-28-18
Strength
3 Sets
8-10 Sumo Deadlift 30X1
Ring MU Transition Practice (NOT DIPS) OR
3-6 Ring Muscle Ups w/ :20-:30 hold at top of dip support after last MU
CrossFit Conditioning
16 Minutes
25 Calorie Row
20 Kettlebell Swings 35/25
15 Sit Ups
10 Push-Ups
CrossFit Competitor
16 Minutes
25 Calorie Row
25 Kettlebell Swings 53/35
25 Sit Ups
25 Push ups
Please Post Results to TRIIB.
Workout of the Day 10-27-18
Workout of the Day 10-27-18
Strength
3 Sets
12 Single Arm Dumbbell Tripod Row
10ea Half Kneeling Med Ball Throw
CrossFit Conditioning
12 Minutes, Partner I Go, You Go
20 Meter Sled Sprint (light/fast)
10-15 Wall Ball 14/10
6 Minute Rest
12 Minutes, Partner I Go, You Go
20 Jump Rope
10 Dumbbell Thrusters 35/25
CrossFit Competitor
12 Minutes, Partner I Go, You Go
20M Sled Sprint (light/fast)
15 Wall Ball 20/14
6 Minute Rest
12 Minutes, Partner I Go, You Go
20 Double Unders
10 Dumbbell Thrusters 50/35
Please Post Results to TRIIB.
Workout of the Day 10-26-18
Workout of the Day 10-26-18
CrossFit Conditioning
4 Rounds
0:00 - 3:00
8-10 Back Squat 20X1
3-5 Wall Walks or :30 HS hold
3:00 - 7:00
8 Hang Power Snatch or 12 DB Snatch
15/12 Calorie Bike (hard effort)
CrossFit Competitor
4 Rounds
0:00 - 3:00
8-10 Back Squat 20X1
10 Meter Handstand Walk
3:00 - 7:00
8 Below the Knee Hang Power Snatch
18/14 Calorie Bike (hard effort)
Please Post Results to TRIIB.
Workout of the Day 10-25-18
Workout of the Day 10-25-18
Strength
5 x 5 Push Press 10X2
Ring Front Leaning Rest :30 - :60
CrossFit Conditioning
2 Rounds
100 Meter Run
10-15 Ring Row
100 Meter Run
30M/side Cross Carry (heavy)
100 Meter Run
15 Box Jumps 24/20"
Rest 2:00
2 Rounds repeated
CrossFit Competitor
2 Rounds
400 Meter Run
15 Ring Rows
30M/side Cross Carry (1.5/1 pood)
15 Box Jumps 24/20"
Rest 2:00
2 Rounds repeated
Please Post Results to TRIIB.