Work Out of the Day

Sunday March 26th, 2017

Swing Burpee EMOM Pyramid

1-10-1 reps of:

  • Russian Kettlebell Swings (32/24)
  • Burpees

EMOM style – add one rep every minute

 

 

Thursday March 23rf, 2017

Complete the following for time:

3 Rounds of

  • 20 Calorie Row
  • 20 Kettlebell Swings (24/16)

3 Rounds of:

  • 20 Air Squats
  • 20 Slam Balls (50/40)

 

 

Tuesday March 21st, 2017

Pullup & Bar Muscleup Skills Work

Skill/Strength development work – pre workout

 

Dumb Burpees

Complete 4 rounds for time of:

  • 12 Dumbbell Thrusters (50/35)
  • 12 Burpees

 

 

Monday March 20th, 2017

Complex Jump Rope AMRAP

EMOM for 8 mins:

  • 1 Power Clean (155/105)
  • 2 Hang Power Cleans
  • 1 Jerk

Immediately followed by:

EMOM for 6 mins:

  • 20 Double Unders 

2 min rest then:

AMRAP in 4 mins of:

  • Clean & Jerks (135/95)

 

 

Sunday March 19th, 2017

BackSquat Burpees Down & Up

  • 1-2-3-4-5-6-7-8-9-10 Backsquats
  • 10-9-8-7-6-5-4-3-2-1 Burpees

 

RX= 135/95

 

Use the racks or take the weight from the floor like a boss…

 

 

 

Friday March 17th and Saturday March 18th, 2017

2017 CrossFit Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts (225/155)
  • 55 wall-ball shots
  • 55-calorie row
  • 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

The return of 16.4…

 

Lets do it!

 

 

Thursday March 16th, 2017

Rope Kettlebell Dumbbell

Complete 5 Rounds for time of:

  • 30 Heavy Jump Rope Singles
  • 20 Russian Kettlebell Swings (24/16)
  • 16 Dumbbell Push Press -8 reps each arm- (50/35)

 

10 minute time cap applies

 

 

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