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Category

Workout of the Day

16/3/15

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Main – CrossFit


View Public Whiteboard

WOD

Metcon (AMRAP – Rounds and Reps)


Death by Thrusters on a row boat

Minute 1 – 5 Thrusters (95/65)(65/45)
Minute 2 – 250/200 m row
Minute 3 – 5 Thrusters (105/75)(75/55)
Minute 4 – 250/200 m row
Minute 5 – 5 Thrusters (115/85)(85/65)
Minute 6 – 250/200 m row
Minute 7 – 5 Thrusters (125/95)(95/75)

Continue the ladder until either movement cannot be completed in the given minute

Score is the number of full minutes completed plus the number of reps completed in the failed minute: 25m of rowing = 1 rep

Each athlete is responsible for changing the weight on their own bar.

Cashout


Coaches Choice:
5 minutes of abs

09/12/2014

By | Workout of the Day | No Comments

Main – CrossFit


Strength


12 minute EMOM Odd – 3 paused Push Press @ 75% knees out] Even – 6 tempo ring rows 3111

WOD

Metcon (Time)


Dirty Thirty (the same as the Filthy Fifty except all movements are 30 reps instead of 50): 30 Box Jump, 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings, 35/25 30 Lunges (total) 30 Knees to Elbows 30 Push Press, 45/35 30 Hip Extensions (Good Mornings w/ bar) 30 Wall Balls 20/14 30 Burpees 30 Double Unders RX+ 30 Box Jump, 30/24 30 Pull-Ups 30 Kettlebell Swings, 53/35 30 Lunges 30 Knees to Elbows 30 Push Press, 75/55 30 Hip Extensions (Good Mornings w/ bar @ 75/55) 30 Wall Balls 30/20 30 Burpees 30 Double Unders