Workout of the day: 2/14/21
Conditioning:
"Valentine's Day WOD"
2AMRAP
Synchro Sit Ups
14AMRAP
I Go, You Go Full Rounds
2 DB Squat Clean Thrusters 35/25#
14 KBS 1.5/1 pood
Then,
21 Synchro Sprawls to Finish
Competitor:
"Valentines Day WOD"
2AMRAP
Synchro Weighted Sit Ups 25/15#
14AMRAP
I Go, You Go Full Rounds
2 Squat Clean Thrusters 155/105#
14 KBS 2/1.5 pood
Then,
21 Synchro Burpees to Finish
Post Results to Zen Planner
Workout of the Day 01-15-21
Conditioning
35 Minutes, Split Reps w/ Partner
600 Meter Run together
40 MedBall Cleans / Wallballs
30 Sit-Ups / Toes to Bar
20 Push-Ups / HSPU
Workout of the Day 05-11-20
Strength
3 x 10-12 Single Arm Dumbbell Hi-Pull
Conditioning
14 Minutes, As Many Rounds as Possible
12 Straight Leg Sit-Ups
10 Hang Power Clean 115/85
8 Push Press
6 Front Squat
40 Double Unders
Workout of the Day 2-25-20
Strength
3 Rep Max Front Strict Pull Up
Conditioning
5 Rounds
3 Rope Climb
60 Meter Farmer's Carry 1.5/1 pood
300 Meter Run or .5/.4 Bike
Competitor
5 Rounds
3 Rope Climb
60 Meter Farmer's Carry 2/1.5 pood
300 Meter Run or .5/.4 Bike
Workout of the Day 2-5-20
Power Snatch Skill Work
Conditioning
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 115/75#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 20/16"
Competitor
Every 2 Minutes on the Minute for 30 Minutes
Station 1: 3-5 Power Snatch 155/105#
Station 2: :90 Row
Station 3: 15 Burpee Box Jump 24/20"
Workout of the Day 1-28-20
Strength
Strict Pull-Up 8-7-6
Conditioning
6 Rounds:
100M Run @80%
12 KB Gorrilla Rows 1/.5 pood
6 KB Cleans
6 KB Push Press
200M Run @90%
Rest :60
Competitors
AMRAP 20:
100M Run @80%
12 KB Gorrilla Rows 1.5/1 pood
6 KB Cleans
6 KB Push Press
200M Run @90%
Rest :60
Workout of the Day 11-09-19
BRIDGEWATER:
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.
RANDOLPH:
TBD