Workout of the Day ProvFit Games Event 3 “Sit-up, Throw up, Get up, Repeat” or “Tossing Stones” For time: Run 1500m 100m medicine ball sit-up throws with bear crawl For the 100m medicine ball sit-up throws with bear crawl, athletes…
Month: April 2016
THURSDAY 160414
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Workout of the Day ProvFit Games Event 1 “Row & Tow” For time: 20 calorie row 20 yard weighted sled pull 20 burpees 20 yard weighted sled pull (with added weight) 15 calorie row 20 yard weighted sled pull 15…
WEDNESDAY 160413
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MWF 1P.M. No WOD scheduled – recovery day in preparation for ProvFit Games. Stretch, roll, rest, and hydrate! MWF A.M. Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Post your scores to the Whiteboard. MWF A.M. transfer…
TUESDAY 160412
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Workout of the Day Futsal Post your scores to the Whiteboard.
MONDAY 160411
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Workout of the Day (A.M. & P.M.) 3 rounds for time of: 800m row 20 front squats @ 35/45/65 10 push press @ 35/45/65 5 thrusters @35/45/65 Post your scores to the Whiteboard. Transfer your data from here.
SATURDAY 160409
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Workout of the Day Weekend Partner WOD! 3 rounds for time: 120 combined seconds of an L-sit hold (bent knee) 20m weighted sled pull* 10 pushup high fives 20m weighted sled pull* Initial sled weight is 80# + sled. Upon…
FRIDAY 160408
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Workout of the Day Bear Complex Find your 3 rep max. Use a 3-3-3-3-3 rep scheme MWF A.M. Back Squat Find your 3 rep max. Use a 10-5-4-3-3-3 rep scheme Post your scores to the Whiteboard. MWF A.M.: Transfer your…
THURSDAY 160407
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Workout of the Day “2/3 Mike” 2 rounds for time of: 800m run 50 hip extensions 50 situps Hip extensions can be loaded standing hip extensions (“good mornings”) with plates or barbells or glute-ham raises from the floor if a…
WEDNESDAY 160406
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Workout of the Day Push Press Find your 3 rep max. Use a 3-3-3-3-3 rep scheme Compare to 160219 MWF A.M. 100 Situp Challenge For time, perform 100 situps then 100 Pushup Challenge For time, perform 100 pushups then 100…
MONDAY 160404
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Workout of the Day First, establish a medium (10 reps unbroken) power snatch Then… CrossFit Games Open Workout 11.1 / 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb /…