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 between rounds
Multiply total reps by combined load for all stations to determine final score.
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Post your results to the Whiteboard.
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 to rest on the ground. Any pause with the weights resting on the ground constitutes a failed set, and will be logged as such.
Transfer your data from here.
MWF A.M.
For time:
40 Wall ball throws, 20#@10’/14#@9′
20 pullups
30 Wall ball throws, 20#@10’/14#@9′
15 pullups
20 Wall ball throws, 20#@10’/14#@9′
10 pullups
10 Wall ball throws, 20#@10’/14#@9′
5 pullups
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Post your scores to the Whiteboard.
David, Post-Fran.
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
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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 the Whiteboard.
Transfer your data from here.
“Tiki” strikes again! Look how fast Micah is going! The camera barely caught him! Good job ProvFitters!
Workout of the Day
CrossFit Games Open Workout 16.2
For details, click here.
MWF A.M.
CrossFit Games Open Workout 16.1
For details, click here.
25 Ft Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25 Ft Overhead Walking Lunge 95/65
8 Chest to Bar Pullups
Scaled:
25 Ft Bar walking lunges in rack position (Empty Bar)
8 Bar Facing Burpees
25 Ft Bar Walking Lunges in Rack Position (Empty Bar)
8 Jumping Pull-ups
20 Min AMRAP
Post your scores to the Whiteboard.
Transfer data from here.
