Mon, Nov 11, 2019
WOD
1) 3 RFT
Row cals 15/12
T2B 15, Rx2 12, Rx3 9
Kb swings 15 Rx1 70/53, Rx2 62/44, Rx3 53/35#
2) Deadlift
5 x 4 ascending
3) 10 min amrap
20 DB Pwr Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
20 DB Clean
20 Box jumps 24/20
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
Row cals 15/12
T2B 15, Rx2 12, Rx3 9
Kb swings 15 Rx1 70/53, Rx2 62/44, Rx3 53/35#
2) Deadlift
5 x 4 ascending
3) 10 min amrap
20 DB Pwr Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
20 DB Clean
20 Box jumps 24/20
WOD
1)Crossfit Open 20.5
20 min cap
You can do reps in any order
40 ring muscle ups
80 cals Row
120 Wallballs 20/14#
WOD
1) 3 RFT
8 Burpee Box overs 24/20
8 Slamballs 100/70
Bike 15/12 cals
2) Back squat
6 x 3 ascending
3) Sprint intervals
2 Rounds
Run 400m
2 min rest
Run 200m
1 min rest
WOD
1)
20 WB leglifts 20/14#
Sled Push D/B 25/Empty
Run 800m
15 WB leg lifts
Sled Push D/B 35/10
Bike 1.5/1.3
10 WB leg lifts
Sled Push D/B 45/20
Row 1,000/900m
5 WB leglifts
Sled Push D/B 55/30
Ski 1,000/900m
WOD
1) 6 sets
GHD Holds/ Lsits
30 sec hold/1 min rest
2) Bench Press
5 x 4 all sets same
3) For Time
30 S2O Rx1 115/85, Rx2 95/65, Rx3 75/55
Row 500/450m
15 Burpees
20 S2O
Row 250/225m
10 Burpees
10 S2O
Row 125/110m
5 Burpees
WOD
1) 8 min amrap
Ski 150/135m
15 KB swings 53/35#
15 air squats
2) Front squat
5 x 4 ascending
3) 3 RFT
GHDSU Rx1 20, Rx2 17, Rx3 14
Wallball Rx1 20, Rx2 17, Rx3 14
Deadlift Rx1 20, Rx2 17, Rx3 14
Run 200m
WOD (Time Cap 20 mins)
1) 20.4 CroosFit Open
30 Box Jumps 24/20#
15 Clean/Jerks 95/65
30 Box Jumps
15 Clean/Jerks 135/85
30 Box jumps
10 Clean/Jerks 185/115
30 One legged Squats
10 Clean/Jerks 225/145
30 One legged Squats
5 Clean/Jerks 275/175
30 One legged Squats
5 Clean/Jerks 315/205
WOD
1) 3RFT
Wallballs 30/20# Rx1 20, Rx2 16, Rx3 12
Row cals Rx1 20, Rx2 16, Rx3 12
2) Backsquat /Deadlift
Superset 5 x 3 (of each movement)
3) Ski Tabata
Max calories
WOD
2 RFT
Sled Push D/B 25/Empty
Run 1,000m
Sled Push D/B 25/Empty
Bike 2/1.8 miles
WOD
1)6 min emom
Rope Climbs Rx1 4, Rx2 3, Rx3 2
KB swings 53/35# Rx1 18, Rx2 16, Rx3 15
2)Bench Press
4 x 4 ascending
3) For Time
Ski 500/450m
10 Burpees
Row 500/450m
7 Burpees
Ski 250/225m
5 Burpees
Row 250/225m
WOD
1) 8 min Emom
Wallballs 30/20# Rx1 15, Rx2 12, Rx3 10
Slamballs 100/70# Rx1 9, Rx2 7, Rx3 5
(should be heavy)
2) Backsquat
4 x 4 ascending
3) 2RFT
10 Front Rack lunges Rx1 165/115, Rx2 135/85, Rx3 115/65
10 Hang Pwr cleans
10 Thrusters
1) WOD
20.3 Open Wkout
21, 15, 9
Deadlift 225/155#
HSPU
then
21 , 15, 9
Deadlift 315/205
50 ft HSW
WOD
1) 15 mins
work on Snatch (if able work on Squat Snatch)
2) Deadlift
5 x 3 ascending
3) 4 RFT
Run 200m
Sled Push D/B 25/empty
WOD
Run 400m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Bike 1/.9 mile
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Row 500/450m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Ski 500/450m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
WOD
1) For Time
Row 1000/900m
HSPU Rx1 50, Rx2 40, Rx3 30
2) Push Press
6 x 2 ascending
3) Kinda Cindy
10 min amrap
pull-ups Rx1 10 C2B, Rx2 5 C2B,Rx3 5 pull-ups
Ski 250/225m
Situps 20
KB swings 70/53# Rx1 20, Rx2 15, Rx3 10
WOD
1)3 Rounds
8 DB RDL Rx1 50/35, Rx2 40/25, Rx3 35/20 (one DB)
1:30 rest
8 Good Mornings Rx1 135/95, Rx2 115/75, Rx3 95/55 (out of Rack)
1:30 rest
8 DB step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (2 DBs)
1:30 rest
2) OH Squat (sub is Front squat)
5 x 3 ascending
3) 2 RFT
Wallballs 30/20# Rx1 20, Rx2 16, Rx3 12
Deadlift 225/155 Rx1 20, Rx2 16, Rx3 12
WOD
20.2
20 min amrap
4 DB Thrusters 50/35
6 T2B
24 Double Unders
WOD
1)8 min Emom
Wallballs Rx1 17, Rx2 14, Rx3 12
GHDSURx1 17, Rx2 14, Rx3 12
2)Backsquat
4 x 3,ascending
3) 3 RFT
20 D/B Pwr cleans Rx1 50/35, Rx2 45/30, Rx3 40/25
Row 150/135m
20 D/B One Arm Snatch
Ski 150/135m
WOD
1) 3RFT
5 Burpees
5 Situps
5 air squats
5 Push-ups
Run 400m
Row 500/450m
Ski 400/450m
Bike 1/.9 mile
WOD
1) 6 min Emom
Lsit 30 sec hold
HSPUs Rx1 8/5 strict, Strict Rx2 5/2 or Kip 8, Rx3 15/10 push-ups
2) Bench Press
2 x 4 same only 1 min rest once set is complete
3 x 3 same only 1 min rest once set is complete
4 x 2 same only 1 min rest once set is complete
3) 3 Rnds
3 Rope Climbs
3 Split jerk Rx1 205/145, Rx2 165/115, Rx3 135/85 (from the ground)