Workout of the DAY

MetCon

170522-Cardio

AMRAP 22:
– 22 Wall Balls 20/14lb
– 22 Box Jumps 24/20″
– 200m Run

– Adjust Wall Ball weight as appropriate
– Adjust box height as appropriate

#20Aug2017 WOD

August 19, 2017

Weightlifting

THRUSTER

4 X 3 @ 85%

(35 mins)

MetCon

AMRAP 20:00
– Row 500m
– 15 Double KB Thrusters @ 16/12kg
– 30 Wall Balls @ 20/14#

(55 mins)

#19Aug2017 WOD

August 18, 2017

MetCon

EVA

5 Rounds:
– 800 meter run
– 30 KB swings @ 32/24kg
– 30 Pull-ups

* Partner WOD
– both partners run
– share reps
– RX+: Individual
(55 mins)

#18Aug2017 WOD

August 17, 2017

Weightlifting

BACK SQUAT

5 X 5 @ 72.5%

(30 mins)

MetCon

NINA’S WOD

2 Rounds:
– 56 Deadlifts @ 60/40kg
– 56 Situps
– 56 KB Swings 24/16kg
– 56 Cal Row
– 56 Double Unders

(55 mins)

#18Aug2017 Cardio

August 17, 2017

MetCon

170519-Cardio

5 Rounds for Time:
– 20 Cal Bike
– 15 KB Swings 32/24kg
– 10 Burpees

#17Aug2017 WOD

August 16, 2017

Weightlifting

DEADLIFT

5 X 5 @ 72.5%

(35 mins)

MetCon

CROSSFIT GAMES OPEN 17.5 (RX)

10 Rounds: (40min Cap)
– 9 Thrusters @ 43/29kg
– 35 Double Unders

CROSSFIT GAMES OPEN 17.5 (SCALED)

10 Rounds: (40min Cap)
– 9 Thrusters @ 29/20kg
– 35 Single Unders

(55 mins)

#17Aug2017 Cardio

August 16, 2017

Metcon

4 x 5 minute rounds
For Repetitions:
– 400m Run
– 15 Wall Ball Sit Ups 20/14lb
– Double Unders in remaining time
– Rest 2 minutes

– Single Unders ilo Double Unders
– Adjust Wall Ball weight as appropriate

#16Aug2017 WOD

August 15, 2017

Weightlifting

CLEAN

EOMOM 12:00
– 5 @ 60%
– 4 @ 70%
– 3 @ 80%
– 1 @ 90%
– 1 @ 95%
– 1 @ 100%
(35 mins)

MetCon

AMRAP 7:00
– 10 Cals AAB/Rower
– 10 Front Squats @ 52.5/35kg

(55 mins)

#16Aug2017 Cardio

August 15, 2017

MetCon

4 Rounds for Time:
– 21 Calorie Row
– 15 Thrusters 43/29kg
– 9 Bar Facing Burpees

– Adjust Thruster weight accordingly

#15Aug2017 WOD

August 14, 2017