Workout of the Day 03-14-20
Conditioning / Competitor
Outside Workout
30 Minutes, As Many Rounds as Possible
10 Slam Balls or DBall Cleans
10 Renegade Rows (5ea w/ push-up) 40/30
100 Meter Farmers Carry G/Y R/G
800 Meter Run / Row
Workout of the Day 03-13-20
Strength
3 Supersets
12ea. Dual Kettlebell Single Leg Deadlift
10 Dumbbell Bench Press
Conditioning / Competitor
Every 3 Minutes for 15 Minutes:
20 Wallballs 14/10 (30, 20/14)
5 Deadlifts 185/125 (275/185)
Workout of the Day 03-12-20
Conditioning / Competitor
11 Minutes, As Many Rounds as Possible
200 Meter Run
10 Dual Dumbbell Snatch 35/25, 50/35
11 Minutes, As Many Rounds as Possible
10/8 Calorie Bike
10 Barbell Thrusters 45/35, 95/65
11 Minutes, As Many Rounds as Possible
200 Meter Row
20 Sit-Ups (10 Toes to Bar)
*2:00 Rest between rounds
Workout of the Day 03-11-20
Strength
3 Superset
12ea Single Arm Strict Press
10 Pendlay Rows
Conditioning
10-9-8-7-6-5-4-3-2-1
Dumbbell Push Press 35/25#
*1 Rope Pull to Stand in between each set
Competitor
10-9-8-7-6-5-4-3-2-1
Barbell Push Jerk 135/95#
*1 Rope Climb in between each set
Workout of the Day 03-10-20
Strength
12-10-8 Front Rack Step Back Lunge
then,
12-10-8 Barbell Hip Thrust
Conditioning / Competitor
3 Rounds, Partner I go, You go
150-200 Meter Row
10 Kettlebell Swings G/Y (R/G)
15 Jumping Knee Tucks (Box Jump Overs 24/20)
10 Kettlebell Swings
150-200 Meter Row
Workout of the Day 03-09-20
Strength
15 Minutes, Every Minute on the Minute
1 Power Clean + 1 Hang Squat Clean + 1 Thruster
Conditioning / Competitor
3 Rounds
12 Deadlift 75/55 (155/105)
9 Hang Power Clean
6 Front Squat
200 Meter Run
Workout of the Day 09-15-19
Strength:
3 x 12 Chin-Up
Then,
Superset: 3 x 20 Alternating Goblet Step Ups 2111
3x 10ea Single Arm Ring Row 2012
CrossFit Conditioning / (Competitor):
15 Minutes, Every Minute on the Minute
- 30 Meter Sled Push (90/45)
- 8 D-Ball Cleans 70/50 (100/70)
- 10/8 Calorie Bike (12/9)
Workout of the Day 09-14-19
CrossFit Conditioning / Competitor:
Partner ""McGhee""
30 Minute AMRAP, I Go, You go, Full Rounds
5 Deadlift 205/135, 275/185
13 (Box) Push Ups
9 Box Jumps 20/16, 24/20
Workout of the Day 09-13-19
CrossFit Conditioning / Competitor:
30 Minutes, Every 2 minutes Complete:
- Run 200 Meters + 5 Hang Power Snatch 95/65, 135/95
- Row 200 Meters + 15 Sit-Ups / GHD Sit-Ups
- 0.3 Bike + 10 Dual DB/KB Hang Power Clean 40/30, 1.5/1
Workout of the Day 09-12-19
CrossFit Conditioning / Competitor:
30 Wall Balls 14/10, 20/14
25 Kettlebell Swings 1.5/1, 2/1.5
20 Wall Balls
15 Kettlebell Swings
10 Wall Balls
Rest 5 Minutes
30 Kettlebell Swings
25 Wall Balls
20 Kettlebell Swings
15 Wall Balls
10 Kettlebell Swings