Workout of the Day 11-08-19

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

  1. 45 Second Bike (12/10 Calories)
  2. 5 Ring Rows + 20 Lunges (5 Strict Pull-Ups + 20 Jumping Lunges)
  3. 0:30 DU Practice (50 Double Unders)
  4. 0:50 Deadlift Hold 135/95 (225/155)
  5. 0:30 Tuck Sit (L-Sit)

RANDOLPH:
CrossFit Open 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

by mike metzger

Workout of the Day 11-07-19

CrossFit Conditioning / Competitor:
 8 Minutes EMOMs, with 2:00 rest between pairs
A1. 0:45 Front Rack Hold (G/Y)
A2. 0:25 Side Plank Bends
B1. 0:25 Slow Goblet Step Downs (G/Y)
B2. 15 Glute Bridge Floor Press (60/45)
C1. 8ea Single Arm Ring Row
C2. 0:50 Jog (200m Run)
Rest. Then,
2 x 800 Meter Run w/ 2:00 Rest Inbetween

by mike metzger

Workout of the Day 11-06-19

Conditioning / Competitor:
 28 Minutes, As Many Rounds as Possible
Teams of 3, 1 Person is always Biking
21 Rope Climbs
150 Wallballs 14/10, 20/14
90 Kettlebell Swings G/Y, Hang Power Snatch 95/65

by mike metzger

Workout of the Day 11-05-19

Strength:
Deadlift 10-8-6

CrossFit Conditioning:
 5 Rounds
12 Hanging Knee Tucks
8ea Single Arm Dumbbell Hang Clean & Press 35/25
12/10 Calorie Row

CrossFit Competitor:
 5 Rounds
12 Toes to Bar
8ea Single Arm Dum

by mike metzger

Endurance 11-04-19

Monday

To Be Determined

by mike metzger

Barbell 11-03-19

Monday
Warm-Up: 3 x 30m SA Farmers, 10 DB Bench, 20 Pull Aparts
5-3-1-5-3-1 Bench Press
3 x 10 Bent Over Row
3 x 10 Barbell Z-Press
Finisher: Curls, Reverse Fly, Shoulder Raises

Tuesday
4 x 8
Front Squat
Single Arm Dumbbell Row
Dual KB Front Rack Step-Up
Ring Row

Thursday
4 x 8ea
DB FFE Step Back Lunge
RDL
Barbell Bench
Barbell Curl

by mike metzger

Workout of the Day 11-03-19

Strength:
Glute Bridge 12-10-8
Bench Press 12-10-8

CrossFit Conditioning (Competitor):
 12 Minutes, As Many Rounds as Possible
200 Meter Run
10 Ring Row (Pull-Ups)
100 Meter Run
10 Goblet Squat (R/G)

by mike metzger

Workout of the Day 11-02-19

RANDOLPH:
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)

BRIDGEWATER:
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

by mike metzger