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 suitable foot lock is available.
Post your scores to the Whiteboard.
Transfer your data from here.
Lincoln sets up for snatches during a round of 14.1. Way to go with the double-unders, Linc!
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 Squat Challenge
For time, perform 100 squats
Post your scores to the Whiteboard.
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 / 55lb)
MWF A.M.
In front of a clock set for 12 minutes, perform as many reps as possible of:
1-minute double-unders
1-minute Russian kettlebell swings
2-minutes double-unders
2-minutes Russian kettlebell swings
3-minutes double-unders
3-minutes Russian kettlebell swings
Post your scores to the Whiteboard.
Transfer your data from here.
…except you don’t squat that deep for a power snatch. But otherwise, look like him.
Workout of the Day
“Follow the Leader”
Weekend Partner WOD!
4 rounds for reps of:
1-minute row (calories)
1-minute medicine ball squat cleans
1-minute pushups
10 seconds of transition time allowed between stations.
At the start of each round, the “leader of the round” begins performing reps of the exercise movement of his or her choosing from the three prescribed. As soon as the 10-second transition time following the 1-minute round expires, the leader records reps and moves on to the next movement. At this time, the opponent begins performing reps of the station just previously occupied by the leader. At the conclusion of the three stations, performance is compared and a winner is determined by which athlete won best out of the 3 rounds. That athlete then assumes the role as the leader for the next round following a 1-minute break from when the previous “follower” completed his or her last round. This means that if a follower assumes the role of leader for the next round, that athlete will only get 1-minute (+transition time) of rest, while the athlete transitioning from leader to follower will receive 3 minutes of rest.
Post your scores to the Whiteboard.
Transfer your data from here (if you can read it!)
Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Sumo-deadlift high pull
Box jumps
Level 4 = 95# & 30″ Level 3 = 75# & 24″ Level 2 = 55# & 20″ Level 1 = 45# & 16″
Post your scores to the Whiteboard.
Transfer your data from here.
No rep.
