Work Out of the Day

Tuesday February 21st, 2017

100-250 Row Intervals

Complete the following for time:

  • Row 100m
  • Rest 1 min
  • Row 150m
  • Rest 1 min
  • Row 200m
  • Rest 1 min
  • Row 250m

 

rest then…

 

DumbCleans

Complete 30 Dumbell Squat Cleans for time (50/35)

 

 

Monday February 20th, 2017

Sham

Complete 7 Rounds for Time of:

  • 11 Deadlifts (bodyweight)
  • 100m Run

 

Happy Birthday Sham!

 

This is a CrossFit Mainsite Hero Workout:

In memory of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

 

 

Sunday February 19th, 2017

Pulling Balls

Complete the following for time:

  • 10-9-8-7-6-5-4-3-2-1 Pullups
  • 1-2-3-4-5-6-7-8-9-10 WallBalls
  • Every minute on the minute stop and complete 5 burpees before continuing

 

Friday February 17th, 2017

One Dumb Bar

Complete the following for time:

  • 20 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 18 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 16 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 14 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 12 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 10 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 8 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 6 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 4 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans
  • 2 One Arm Dumbell Clean and Jerks, 3 Barbell Squat Cleans

 

RX= 50/35 Dumbell, 155,105 Barbell

 

 

 

Thursday February 16th, 2017

250-100 Row Intervals

  • Row 250m
  • Rest 1 min
  • Row 200m
  • Rest 1 min
  • Row 150m
  • Rest 1 min
  • Row 100m
  • Rest 1 min

Score = Total Row Time

 

then…

 

AMRAP in 6 minutes of:

  • 100 Heavy Jump Rope Singles
  • 20 Slam Balls (50/40)
  • 20 Toes to Bar
  • 20 Burpees to a 6 inch target
  • 10 Ring Muscle Ups

 

See Gym Whiteboard for Accessory Work

 

 

Wednesday February 15th, 2017

Thruster – Power Clean – Deadlift

EMOM for 24 mins of:

  • 0-8 mins: 6 Thrusters (95/65)
  • 8-16 mins: 4 Power Cleans (185/115)
  • 16-24 mins: 3 Deadlifts (275/175)

 

Tuesday February 14th, 2017

๐Ÿ˜ Valentines Day!! ๐Ÿ˜

8-2-8

Complete the following:

  • Row for 8 minutes (calories)
  • Rest 2 minutes then…
  • AMRAP in 8 minutes of:
  • 6 Pullups
  • 10 Wallballs

final score = calories + reps

 

 

Monday February 13th, 2017

Double Dumbells

Complete the following for time:

  • 50 Double Unders 
    Then:
    3 rounds of:
  • 6 Dumbbell Deadlifts
  • 6 Dumbbell Squat Cleans
  • 6 Dumbbell Jerks
  • 6 Dumbbell Walking Lunges
    Then:
    50 Double Unders

RX= 50/35

 

 

 

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