Workout of the Day
WORK CAPACITY:
AMRAP in 18 Minutes:
200 Meter Run
8 Push Jerks (155/105)
20 Toes to Bar
STRENGTH:
EMOM for 5 Minutes:
3 Weighted Strict Pull Ups
then
2:00 to complete 1 set Max Strict Pull Ups
then
EMOM for 5 Minutes:
5 Weighted Dips (Rings or Horns)
then 2:00 to complete 1 set Max Strict Dips
WORK CAPACITY:
AMRAP in 9 Minutes:
50/40 Calorie Row
40 Kettlebell Swings (53/35)
30 Alternating Pistols
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
5 Rounds for Total Reps:
AMRAP in 4:00 / 2:00 Rest
2 Push Press (95/65)
2 Front Rack Lunge (95/65)
2 Push Ups
2 Calorie Bike
4/4/4/4, 6/6/6/6, 8/8/8/8...
STRENGTH:
AMRAP in 5 Minutes:
12 Ab Mat Sit Ups
12 V-Ups
:30 Plank
WORK CAPACITY:
For Time:
8-16-24-32-40
Kipping Pull Ups
Alternating Dumbbell Snatch (50/35)
STRENGTH:
Power Snatch 1-1-1-1-1
STRENGTH:
Bench Press 5-4-3-2-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes:
25 (50') Shuttle Runs
25 Lateral Bar Burpees
Max Squat Clean and Jerk (155/105)
WORK CAPACITY:
On a 30:00 Running Clock:
1000 Meter Run
10 Wall Walks
800 Meter Run
8 Wall Walks
600 Meter Run
6 Wall Walks
Straight into:
Establish a 5 Rep Max Deadlift in remaining time
WORK CAPACITY:
CrossFit Open 26.3
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
WORK CAPACITY:
AMRAP in 30 Minutes:
20 Clean and Jerk (135/95)
20 Handstand Push Ups
20/15 Calorie Row
20 Toes to Bar
WORK CAPACITY:
4 Rounds
6:00 on / 2:00 off
Each Round:
0:00-2:00 Max Reps
2:00-6:00 400m Run + Finish Remaining Reps
Round 1: 60 Power Snatch (75/55)
Round 2: 60 Bar Facing Burpees
Round 3: 60 Front Rack Lunges (75/55)
Round 4: 60 Dumbbells Deadlifts (53/35)
WORK CAPACITY:
AMRAP in 10 Minutes:
60 Double Unders
20 Wall Balls
3 Thrusters (155/105)
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
“Eva”
5 Rounds for time:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups
WORK CAPACITY:
6 Rounds For Total Reps:
1:00 on / 1:00 off
12 Toes to Bar
Max Burpees to 6" Target
STRENGTH:
Power Clean 3-3-3-3-3-3-3-3
WORK CAPACITY:
CrossFit Open 26.2
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
WORK CAPACITY:
AAMRAP in 6 Minutes:
18 Hang Power Cleans (165/115)
18/12 Calorie Echo Bike
Max Burpees
1:00 Rest
AMRAP in 5 Minutes:
15 Hang Power Cleans (165/115)
15/10 Calorie Echo Bike
Max Burpees
1:00 Rest
AMRAP in 4 Minutes:
12 Hang Power Cleans (165/115)
12/8 Calorie Echo Bike
Max Burpees
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
For Time:
1000 Meter Run
20 Alternating Single-Arm Devils Press (50/35)
20 Box Jumps (24/20)
40/30 Push-Ups
50/40 Calorie Row
2:00 Rest
50/40 Calorie Row
40/30 Push Ups
20 Box Jumps (24/20)
20 Alternating Single-Arm Devils Press (50/35)
1000 Meter Run
WORK CAPACITY:
Every 3:00 for 15:00
100 Meter Run
20/16 Calorie Row
Max Overhead Squats (115/75)
STRENGTH:
Pause Overhead Squat 5-5-5-5-5
WORK CAPACITY:
12 Rounds For Time:
20' Handstand Walk
25 Double Unders
10 Wallballs (20/14)
STRENGTH:
Back Squat 5-4-3-3-2-2-1-1
WORK CAPACITY:
For Time:
3 Front Squats (155/105)
3 Shoulder to Overhead (155/105)
15 Chest to Bar
6/6/15, 9/9/15, 12/12/15, 15/15/15
WORK CAPACITY:
CrossFit Open 26.1
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
WORK CAPCITY:
3 Rounds For Time:
8 Wall Walks
24 Box Jump Overs (24/20)
STRENGTH:
Power Clean and Split Jerk 1-1-1-1-1
