Workout of the Day 06-01-19
CrossFit Conditioning
Share with a partner
3 Rounds 30 cap
50 Dumbbell Step-Ups 30/20# (p2 Plank Hold)
50 Dumbbell Deadlift 30/20# (p2 Wall Sit Hold)
50 Dumbbell Hang Power Clean 30/20# (p2 Handstand Hold)
CrossFit Competitor
Share with a partner
3 Rounds 30 cap
50 Dumbbell Step-Ups 50/35# (p2 Plank Hold)
50 Dumbbell Deadlift 50/35# (p2 Wall Sit Hold)
50 Dumbbell Hang Power Clean 50/35# (p2 Handstand Hold)
Please Post Results to TRIIB.
Workout of the Day 05-31-19
Workout of the Day 05-31-19
CrossFit Conditioning
Every 5 Minutes for 3 Rounds
15 Thrusters 75/55#
12 Push Ups
9 Sprawl Box Jump Over 20/16
REST
5 x 50M Sled Push AHAP
rest as needed between efforts
CrossFit Competitor
Every 5 Minutes for 3 Rounds
15 Thrusters 115/85#
12 Handstand Push-Up
9 Burpee Box Jump Over 24/20
REST
5 x 50M Sled Push AHAP
rest as needed between efforts
Please Post Results to TRIIB.
Workout of the Day 05-30-19
Strength
Dumbbell Incline Bench Press 15-12-10
Conditioning
Partner WOD
10 Rounds each(I go, you go full rounds)
5 Jumping Rope Knee Tucks
6 D-Ball Cleans 70/50#
6 Kips OR Kipping Pull Ups
30 Single Unders
Competitor
Partner WOD
10 Rounds each(I go, you go full rounds)
1 Rope Climb
6 D-Ball Cleans 100/70#
6 Chest to Bar Pull-Ups
30 Double Unders
Please Post Results to TRIIB.
Workout of the Day 05-29-19
CrossFit Conditioning
2 Sets:
7AMRAP
150 Meter Row
10 Walking Lunges
10 Sit ups
2:00 Rest
7AMRAP
.5 Mile Bike
10ea SA Russian KBS 1/.75 pood
10 Wallballs 14/10#
2:00 Rest
CrossFit Competitor
2 Sets
7AMRAP
150 Meter Row / 100M Run
20 Walking Lunges
10 V-Ups
2:00 Rest
7AMRAP
.5 Mile Bike
10ea SA KB Cleans 1.5/1 pood
15 Wallballs 20/14#
2:00 Rest
Please Post Results to TRIIB.
Workout of the Day 05-28-19
Workout of the Day 05-28-19
Warm-Up
8 Minutes with light weight, every 30 seconds:
1. 2 Clean Pulls
2. 2 Muscle Cleans
3. 2 Power Cleans
4. Rest and get more weight if needed
CrossFit Conditioning
8 Rounds, Every 3:00 complete
2-4 Power Cleans (maintain weight)
3-5 Turkish Sit-Ups ea.
150 Meter Row
CrossFit Competitor
8 Rounds, Every 3:00 complete
2 Power Cleans (Ascend in weight, keep great form)
1-3 Turkish Get-Ups ea.
250 Meter Row
Please Post Results to TRIIB.
Workout of the Day 05-27-19
Workout of the Day 05-27-19
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Barbell 05-26-19
Monday
Good Luck with Murph, Y'all!
Tuesday
6AltEMOM: 10 Pause Banded Goblet Squat. 10 Barbell Hi-Pull
10EMOM: 2 Front Squat, Heavy
5EMOM: 3-5 Strict Weighted Pull-Ups
8Alt.EMOM: 3 Back Squat, Heavy. 15 Ring Rows
6AltEMOM: 16 DB Lunges. 12 DB Bent Over Row
Thursday
6AltEMOM: 12 Tall Box Step-Ups. 20 Shoulder Taps
10AltEMOM: 5 Bench Press. 5 Deadlift
8AltEMOM: 30m SA Farmers. 8ea SS KB RDL
8AltEMOM: 20 RKBS. 15 Push-Ups
Workout of the Day 05-26-19
Strength
3 Sets
5ea Half Kneeling Kettlebell Snatch
10 Dual Dumbbell Prone Row
15 Side Plank Roations/side
Conditioning
6 Rounds
200-400 Meter Run
:20 Knee-Tuck Hold on boxes
Competitor
6 Rounds
400 Meter Run
:30 L-sit on paralletes (accumulated)
Please Post Results to TRIIB.