Workout of the Day

November
30
2012

12/1/12

Posted by Shane, 9:19 pm

Open gym 8:30-10:30am. Come make up a WOD you missed or work on practice some skills!

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November
29
2012

WOD 11/30/12

Posted by Shane, 7:49 pm


bench press (take 20 minutes)
5-5-5 (record highest set of 5)

*in between sets of bench do max reps of ghd sit ups in 1 min
add 3 sets together for 2nd score.

then,

AMRAP in 12 min:

10 barbell rows #115/75
15 chest to bar push ups
25 deadlifts #115/75

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November
28
2012

WOD 11/29/12

Posted by Shane, 6:30 pm

Max distance handstand walk in 60 seconds:

then

Amrap in 8 min:

unbroken pull ups
10 burpees

rest 2 min, then:

Amrap in 8 min:

unbroken kb swing #53/35
30 double unders

Score is number of total pull ups and kb swings.

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November
27
2012

WOD 11/28/12

Posted by Shane, 9:24 pm


For Time:

250m run
25 front squats #95/65
50 sit ups
250m run
50 back squats #95/65
50 sit ups
250m run
75 wall ball #20/14
50 sit ups
250m run
100 squats
50 sit ups

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November
26
2012

WOD 11/27/12

Posted by Shane, 8:34 pm

clean and jerk
5-3-3-1-1 (record 1 rep max)

then

“Elizabeth:

21-15-9

clean #135/95
ring dips

*Compare to 2/15/12

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November
25
2012

WOD 11/26/12

Posted by Shane, 5:26 pm


CrossFit Open 12.3

AMRAP in 18 minutes:

15 Box Jumps #24/20
12 push press #115/75
9 toes to bars

perform in 2 heats, one as counter, one as competitor

*Compare to 3/8/12

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November
22
2012

WOD 11/23/12

Posted by Shane, 3:05 pm

One class today at 9:30am!

“Black Friday”

2 person team:

5 400m runs
50 tire flips
75 pull ups
100 burpees
125 wall ball #20/14
150 gs push ups
175 sit ups
200 russian twist

Can start anywhere and break it up anyway, only one person can be working at a time.

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November
21
2012

WOD 11/22/12

Posted by Shane, 6:47 pm

“Happy Thanksgivings!”

4 RFT:

400m run
20 gs push ups
50 sit ups

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November
20
2012

WOD 11/21/12

Posted by Shane, 9:25 pm


Back squat
5-5-5 (80% of 1rm)

Then,

5 RFT:

250m run
3 ring muscle ups
10 sdhp #95/65
15 box jumps #24/20

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November
19
2012

WOD 11/20/12

Posted by Shane, 8:35 pm


“Sevenish”

Amrap in 7 min:

7 hspu
7 thrusters #135/95

rest 1 min, then:

Amrap in 7 min:

7 k2e
7 deadlifts #245/165

rest 1 min, then:

Amrap in 7 min:

7 burpees
7 kb swings #70/53

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