Blog Archives

THURSDAY 10.31.2013

10/31/2013

60 Terrifying Thursters 95/45
w/ 3 BOOO!! Burpees EMOM

WEDNESDAY 10.30.2013

10/30/2013

25m AMRAP
400m Run
25 Pull Ups
30 Sit Ups
35 Double Unders

TUESDAY 10.29.2013

10/29/2013

Find 1 rep max Clean and Jerk

Then

10m EMOM

3 Clean and Jerks at 75%

MONDAY 10.28.2013

10/28/2013

15m AMRAP

15 wallballs

15 toes to bar

15 burpees

15 box jumps

15 push ups

15 walking lunges

FRIDAY 10.25.2013

10/25/2013

20m EMOM

7 power cleans

10 box jumps

Alternating minutes

THURSDAY 10.24.2013

10/24/2013

30 - 20 - 10

Lunges (front rack) 75/45

Pull ups

-then-

100 sit ups

WEDNESDAY 10.23.2013

10/23/2013

5 Rep Max Deadlift

-then-

Partner WOD:
10 minutes max tire flips

TUESDAY 10.22.2013

10/22/2013

5-5-5-5-5-5-5-5-5-5
Strict Shoulder Press
15 Sit Ups after each set

More Core: L-Sit Press to Handstand

MONDAY 10.21.2013

10/21/2013

6 min max burpees
1 min rest
6 min max wall balls

FRIDAY 10.18.2013

10/18/2013

For time:

100 shoulder to overhead

With 3 burpees every minute on the minute

THURSDAY 10.17.2013

10/17/2013

20m AMRAP

5 thrusters

10 sumo deadlift high pulls

15 toes to bar

WEDNESDAY 10.16.2013

10/16/2013

20m EMOM
Alternating minutes:
Max Double Unders
Max Push Ups

TUESDAY 10.15.2013

10/15/2013

3 Rounds:
Run 400m
10 Front Squats 135/95
15 T2B

MONDAY 10.14.2013

10/14/2013

Grace

30 clean and jerks for time

FRIDAY 10.11.2013

10/11/2013

8 Rounds:
Farmer Carry 100ft (45#/25#)
8 burpees
Sprint 100ft

THURSDAY 10.10.2013

10/10/2013

30 Power Cleans
30 Toes To Bar
30 Wall Balls
30 Sit Ups
30 Hand Stand Push Ups
800m Run

WEDNESDAY 10.9.2013

10/9/2013

30 Overhead Squats
Inchworm 300 ft (Down and Back x3)
120 Sit Ups

TUESDAY 10.8.2013

10/8/2013

Find 3 Rep Max Hang Power Clean

- then -

3-3-3-3-3 Hang Power Cleans @ 85%

MONDAY 10.7.2013

10/7/2013

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

CrossFit Benchmark Workouts

FRIDAY 10.4.2013

10/4/2013

15min EMOM
3 Clean & Jerks

At the Chalkboard: Core Stability

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