Workout of the Day 11-01-19

RANDOLPH: CrossFit Open 20.4
CrossFit Open 20.4
For time:
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps, 24/20
15 clean and jerks, 135/85.
30 box jumps, 24/20
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

BRIDGEWATER:
CrossFit Conditioning (Competitor)
30 Minutes, Every Minute on the Minute

  1. 45 Second Row (16/13 Calorie)
  2. 0:30 Handstand Hold (Freestanding)
  3. 15 Sprawl (Burpees)
  4. 0:30 Tuck Hang (L-Hang)
  5. 150 Meter Run (200)

by mike metzger

Workout of the Day 10-31-19

Zombie Chase Halloween Workout
 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

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.

by mike metzger

Workout of the Day 10-30-19

CrossFit Conditioning (Competitor):
 Teams of 3
3x each 1:00 Max Thrusters 75/55 (95/65)
3x each 1:00 Max Calorie Bike
3x each 150 Meter Sprint (200m)

by mike metzger

Workout of the Day 10-29-19

Strength:
12-10-8 Deadlift

CrossFit Conditioning:
 3 Rounds
15 Straight Leg Raises / Sit-Ups
400 Meter Row

CrossFit Competitor:
 50 Toes to Bar
1500 Meter Row

by mike metzger

Endurance 10-28-19

Monday
To Be Determined
Saturday Dec 7 Alexa's Thunder Run

by mike metzger

Workout of the Day 10-28-19

Strength:
12-10-8 Box Squat

CrossFit Conditioning:
 10 Minutes, As Many Rounds as Possible
10ea Single Arm Overhead Lunges 35/25
10 Push-Ups
10 Wallballs 20/14

CrossFit Competitor:
 10 Minutes, As Many Rounds as Possible
50 SA Overhead Lunges 50/35
40 Push-Ups
30 Wallballs 25/20

by mike metzger

Barbell 10-27-19

Monday
Warm-Up: 3 x 10 DB Bench & Chin-Up
5-2-5-2-5-2 Bench Press
10-8-6-4-2 Bent Over Row
10-8-6-4-2 Z-Press

Tuesday
4 x 10
Front Squat
SA DB Row
Dual KB Front Rack Step-Up
Ring Row

Thursday
4 x 10
DB FFE Step Back Lunge
RDL
Barbell Bench
Barbell Curl

by mike metzger

Workout of the Day 10-27-19

Strength:
Glute Bridge 15-10-8
Bench Press 15-10-8

CrossFit Conditioning (Competitor):
 4 Rounds
100 Meter Farmers Carry G/Y (R/G)
300 Meter Run (400)

by mike metzger

Workout of the Day 10-26-19

RANDOLPH: TBD

BRIDGEWATER: Crossfit Open 20.3
18.4
For Time: 21-15-9
Reps of: Deadlift (225/155 lb)
Handstand Push-Ups
Then,
21-15-9
Reps of: Deadlift (315/205 lb)
50 ft Handstand Walk
*Time Cap: 9 minutes

by mike metzger

Workout of the Day 10-25-19

RANDOLPH: Crossfit Open 20.3
18.4
For Time: 21-15-9
Reps of: Deadlift (225/155 lb
)Handstand Push-Ups
Then,
21-15-9
Reps of: Deadlift (315/205 lb)
50 ft Handstand Walk
*Time Cap: 9 minutes

BRIDGEWATER:
CrossFit Conditioning (Competitor):
 30 Minutes, Every Minute on the Minute

  1. 45 Second Bike (12/10 Calories)
  2. 0:30 Front Leaning Rest (Dual KB Hollow Hold)
  3. 100 Jump Rope (50 Double Unders)
  4. 10 Single Arm Snatch 50/35 (70/50)
  5. 10 Box Jump 24/20 (30/24)

by mike metzger