Workout of the Day (A.M. & P.M.) Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. Post your scores to the Whiteboard.
Author: ProvFit
TUESDAY 160322
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Workout of the Day “Ryan” 5 rounds for time of: 7 Muscle-ups 21 Burpees *Each burpee must terminate with a jump one foot above max standing reach. Modifications for the muscle-ups include a 2:1 ratio of chest-to-bar pullups and stationary…
MONDAY 160321
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MWF A.M. “Segmented Grace” For time: 10 hang cleans 10 push jerks Rest 30 seconds 10 squat cleans 10 split jerks Rest 30 seconds 10 power clean & jerks Workout of the Day WORKOUT 16.4 Complete as many rounds and…
SATURDAY 160319
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Workout of the Day Weekend Partner WOD! “Hold This While I Burpee” Perform as many reps as possible in three separate 5-minute intervals of: burpees While one partner performs burpees, the other must maintain the hold designated for that 5-minute…
WEDNESDAY 160316
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Workout of the Day 5 efforts, each for time of: 500 Meter Row Post your scores to the Whiteboard. Transfer your data from here.
MONDAY 160314
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MWF A.M. Make up Friday’s WOD; post results there. Workout of the Day Deadlift Find your 10 rep max. Use a 10-10-10-10-10 rep scheme Consult the Wendler chart for a projected 10RM based on what you have posted Post your…
SATURDAY 160312
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Workout of the Day Fight Gone…Tabata? With a partner, take turns working for 2 rounds at 20-second work/rest intervals for 2 minutes each of: Row (calories) Russian kettlebell swings Shoulder to overheads Bottom-to-bottom squats Declined deficit pushups Rest 1 minute…
FRIDAY 160311
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Workout of the Day Five efforts for load of: Farmer’s carry walking lunge, 50 ft. Rest as needed between efforts With a pair of barbells loaded equally, athletes must complete a 50 ft. walking lunge effort without allowing the weights…
THURSDAY 160310
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Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups There you go, John. Merry Christmas. Post your scores to the Whiteboard Transfer your data from here.
WEDNESDAY 160309
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Workout of the Day Bench Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme MWF A.M. 6:15 – The above listed WOD 7:30 – CrossFit Games Open Workout 16.2 (post results to 160307’s entry) Post your scores to…