Workout of the Day 11-15-18
Workout of the Day 11-15-18
Strength
3 Sets
Suitcase Deadlift 4-6/side @3111
8-12 Push Ups Unbroken 2020
3-6 Ring Muscle Ups w/ :20-:30 hold at top of dip support after last rep
CrossFit Conditioning
3 Rounds
600 Meter Run
3 Rounds
3 Deadlifts 225/155#
5 Box Dips
7 Ball Slams 30/20#
CrossFit Competitor
3 Rounds
600 Meter Run
12 Deadlifts 275/185#
15 Ring Dips
18 Ball Slams 50/30#
Please Post Results to TRIIB.
Workout of the Day 11-14-18
Workout of the Day 11-14-18
Strength
3 Sets
14 Strict Pull Up
10ea Half Kneeling Landmine Twist
CrossFit Conditioning
2-4-6-8-10
Kettlebell Swing (1.5/1 pood)
Burpee Box Jump 20/16
3 Minute Rest
10-8-6-4-2
Kettlebell Swing
Burpee Box Jump
CrossFit Competitor
30 Kettlebell Swings (2/1.5)
30 Burpee Box Jump Overs (24/20)
3 Minute Rest
30 Burpee Box Jump Overs
30 Kettlebell Swings
Please Post Results to TRIIB.
Workout of the Day 11-13-18
Workout of the Day 11-13-18
CrossFit Conditioning (Competitor)
4 Rounds
0:00 - 3:00
4-6 Back Squats 20X1
0:20 Star Plank ea. (Rings)
3:00 - 7:00
10 Hang Power Cleans (175/125)
12/10 Calorie Bike (18/14)
Please Post Results to TRIIB.
Barbell 11-11-18
Barbell 11-11-18
Monday
3 x 3 Narrow, Normal, & Wide Bench
Superset2: 3 x 10 Dual DB B.O.R & DB Z-Press
Superset3: 3 x 10 Chin-Up & 20 Push-ups AFAP
Boulder Shoulders: 3 Times Through
12ea Single Arm DB Hi-Pull
12 Reverse Fly
12 Lateral Raises
Tuesday
Back Squat 5RM
Bench Press 5RM
Back Squat 3 x 15 Narrow Stance
DB Bench Press 3 x 15
5 Rounds: 30 DB Lunges & 10 Banded Push-Ups
Thursday
6E2MOM 10 Front Squat
Sumo DL 5RM
Superset: 3 x 20 ea split stance RDL
Sled & Lunges
Workout of the Day 11-12-18
Workout of the Day 11-12-18
Veterans Day Hero WOD
"The Sevens"
7 Rounds For Time
7 Hand-Release Push Ups (HSPU)
7 Thrusters 95/65 (135/95)
7 Hanging Knee Tucks (K2E)
7 Deadlifts 185/125 (245/165)
7 Burpees
7 Kettlebell Swings 1.5/1 (2/1.5)
7 Ring Rows (Pull-Ups)
Please Post Results to TRIIB.
Workout of the Day 11-11-18
Workout of the Day 11-11-18
Conditioning
Split with a partner as needed:
40 Med-ball Partner Sit-ups (Strict Knees to Elbow)
40 Bench Press 115/75 (135/95)
8 Rope Climbs
30 Med-ball Partner Sit-ups
30 Bench Press 135/95# (185/125)
6 Rope Climbs
20 Med-ball Partner Sit-ups
20 Bench Press 155/105# (205/135)
4 Rope Climbs
Please Post Results to TRIIB.
Workout of the Day 11-10-18
Workout of the Day 11-10-18
CrossFit Conditioning
7 Rounds
6 Thrusters 95/65
6 Pull-Ups
CrossFit Competitor
'Fran'
21-15-9
Thrusters 95/65
Pull-Ups
Please Post Results to TRIIB.
Workout of the Day 11-09-18
Workout of the Day 11-09-18
Strength
3 Sets
6-8 Sumo Deadlift 30X1
1:00 Dips 20X3 OR
3-6 Ring Muscle Ups w/ :20-:30 hold at top of dip support after last Muscle-Up
Conditioning
6 Rounds
1 Minute Bike @ specified RPM
1 Box 360" Piked HS walk *
15 Dual KB DL 55/35#
1 Box 360' Piked HS walk (opposite direction)
* Or can do a 5 Meter Handstand walk
Please Post Results to TRIIB.
Workout of the Day 11-08-18
Workout of the Day 11-08-18
Strength
3 Sets
12 Single Arm Dumbbell Tripod Row
10ea Half Kneeling Med Ball Throw
Conditioning
In a 12:00 window (10:00 for WZA competitors)
2000 Row Time Trial
Max Rep Devils Press Time remaining 50/35
Please Post Results to TRIIB.