Categorized as: Olympic

27 January 2016 CrossFit WOD

Supplemental (after close grip bench press)
4 x 8 Incline Dumbell Press
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press

Strength
Close Grip Bench Press
7 x 8
GHD Sit Ups
7 x 20 (10)
Every 3 Minutes

Weighted Dips
3 x 8
Every 3 Minutes

Workout of The Day
$$$ 1000 Meter Row $$$

then

4 Rounds
20 Kettlebell Swings 2.0/1.5 1.5/1.0
60 Double Unders

then

$$ 1000 Meter Row $$$

Supplemental Endurance
15 Minutes Stairmaster Level 12

26 January 2016 CrossFit WOD

Supplemental
7 x 2 Power Clean + 1 Split Jerk

Power/Strength
Every Minute on The Minute – 7 Rounds
Minute 1: 5 Touch and Go Cleans (Climbing)
Minute 2: 8 – 4 Point L Hangs
Minute 3: 18″ Handstand Walks

Workout of The Day

3 Rounds for Time
“The Admiral”
20 Burpee Pull Ups
20 Front Squats 155/105 135/95 115/85
20 Box Jumps

Rest 1 Minute

1200 Meter Jog (Not for Time)

Supplemental Endurance
3 Rounds
20 Low Back Extensions
20 GHD Sit Ups
20 Reverse Hypers
500 Meter Row

25 January 2016 CrossFit WOD

Supplemental
7 x 1 Snatch + 1 OHS
6 x 3 Front Squat

Power
Snatch Balance + Hang Snatch
8 x 1 + 2

Workout of The Day
Open Workout 13.4
7 Minute AMRAP
3 Clean and Jerk 135/95 115/85 95/65
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
etc….

Rest 2 Minutes

1 Mile Colusa Run

Supplemental
12 Rounds
Rowing
1 Minute On : 1 Minute Off
For Distance

20 January 2016 CrossFit WOD

Supplemental
4 x 20 Front Rack BB Step Ups
4 x 10 Leg Press
4 x 10 Leg Curl

Strength
Clean + Front Squat
8 x 3 + 3
Every 2:30 Minutes

Romanian Deadlift
4 x 10
Every 2 Minutes

Overhead Walking Lunges
4 x 20
Every 2 Minutes

Workout of The Day
“Diane”
21-15-9
Deadlifts 225/155 205/135 185/115
Handstand Push Ups

Supplemental
Stairmaster 20 Minutes

19 January 2016 CrossFit WOD

Tuesday

Supplemental
6 x 2 Snatch Balance

Power/Strength
Hang Snatch + Overhead Squat
7 x 3 + 3
Every 2 Minutes

Workout of The Day
Tabata Push Ups
2 Mile Run (1 Mile Colusa + 1 Mile 4 Laps)
Tabata Bottom to Top Air Squats (Rest in the bottom position)

Please post Tabata Scores and 2 Mile Run time to comments on the blog

Supplemental Endurance
4 x 2000 Meter Row

18 January 2016 CrossFit WOD

Monday

Supplemental Strength
6 x 5 Pendlay Row

Strength
6 Rounds
Minute 1: Max Reps Strict Pull Ups or Negatives
Minute 2: 10 V Ups + 10 Toes to Rings
Minute 3: 20 Hollow Rocks
Minute 4: 12 Reverse Hypers

21-15-9`
Pull Ups
GHD Sit Ups
Run 400 After Each Round

Supplemental Endurance
5 x 600 Meter Row

15 January 2016 CrossFit WOD

Supplemental
5 x 3 Clean

Strength
Back Squat
8 x 8
Every 3 Minutes

Reverse Barbell Lunges
3 x 10 L/R
Every 2 Minutes

Romanian Deadlift
3 x 10
Every 2 Minutes

Workout of The Day
9 Minute AMRAP
Clean and Jerk 135/95 115/85 95/65
Toes to Bar
3.6.9.12.15.18. etc…

Supplemental Endurance
3k Row