Workout of the Day 09-01-19

Strength:
3 x 10 Chin-Up
Then,
10ea Single Arm Dumbbell Row 3011
10ea Goblet Lunge 3011

CrossFit Conditioning / Competitor:
8 Minutes, As Many Reps as Possible w/ Partner
D-Ball Cleans 70/50, 100/70


Workout of the Day 08-31-19

CrossFit Conditioning:
Scaled "Liam"
6 Rounds
200 Meter weighted run 45/25#
:45 plank
8 Front Squats 115/75#
1-2 Rope Climbs

CrossFit Competitor:
"Liam"
800 Meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 Meter Run (with 45 lb Plate)


Workout of the Day 08-30-19

Skill:
Handstand Holds / Freestanding Handstand

CrossFit Conditioning
25 Minutes, Every Minute on the Minute
1. :30 Handstand Hold
2. 150M Run
3. 10 Dumbbell Snatch 40/30#
4. 150/125 Meter Row
5. 15 Sit Ups

Competitor:
25 Minutes, Every Minute on the Minute
1. 10 Handstand Push-Ups
2. 200M Run
3. 10 Dumbbell Snatch 70/50#
4. 200/150 Meter Row
5. 15 GHD Sit Ups OR V-ups


Workout of the Day 08-29-19

CrossFit Conditioning:
2 Rounds:
9 Burpees
12 Wall Balls 14/10#
15 Calorie Bike

2 Rounds:
9 Burpees
12 Wall Balls 14/10#
15 Calorie Bike

Rest 5:00

2 Rounds:
9 Cal Bike
12 Burpees
15 Wall Balls

Rest 5:00

2 Rounds
9 Wall Balls
12 Calorie Bike
15 Burpees

CrossFit Competitor:
1 Round:
18 Burpees
24 Wall Balls 20/14#
30 Calorie Bike

Rest 5:00

1 Round:
18 Calorie Bike
24 Burpees
30 Wall Balls 20/14#

Rest 5:00

1 Round:
18 Wall Balls 20/14#
24 Calorie Bike
30 Burpees




Workout of the Day 08-28-19

Strength:
8 Rounds, Every 1:30 Complete
2 Clean Deadlift & 2 Hang Power Cleans
Ascending weight

CrossFit Conditioning:
5 Rounds
15 Power Cleans 75/55#
60 Single Unders
1:00 Rest

CrossFit Competitor:
5 Rounds
15 Power Cleans 95/65#
60 Double Unders
1:00 Rest


Workout of the Day 08-27-19

Strength:
Front Squat 3 x 8, 2220

CrossFit Conditioning:
20 Minutes, As Many Rounds as Possible w/ Partner
1000 Meter Row
50 Air Squats
25 Pull ups or Kips, or Ring Rows
1 person works at a time, share as desired

CrossFit Competitor:
20 Minutes, As Many Rounds as Possible w/ Partner
1000 Meter Row
100 Air Squats
50 Pull-Ups
1 person works at a time, share as desired


Endurance 08-26-19

Monday
Tempo Run, 2-3 Sets of:
Sprint 200, Jog 200
Sprint 400, Jog 400


Barbell 08-25-19

Monday
12-12-10-8
Dumbbell Incline Bench Press
Strict Pull-Up
Barbell Bench Press
Bent Over Row

Tuesday
12-12-10-8
Front Squat
Chin-Up
Sumo Deadlift
Dumbbell Glute Bridge Bench Press

Thursday
12-12-10-8
Back Squat
Pull-Up
Deadlift
Bench Press


Workout of the Day 08-25-19

Strength:
Strict Press 5 Rep Max

Conditioning & Competitor:
25 Minutes, Every Minute on the Minute
M1 200 Meter Run
M2 6 D-Ball Cleans
M3 6 Dumbbell Step-Ups + 6 Box Jumps
M4 AMRAP Burpees
M5 Rest


Workout of the Day 08-24-19

200-400-600-800-200 Meter Run
15 Thrusters 35/25, 50/35 to start each round