Categorized as: Regionals

Fitness 8 December 2016

Handstand Walk Skillwork 15 Minutes

Workout of The Day
3 Rounds
20 GHD Sit Ups
15 Toes to Bar
then
3 Rounds
1000 Meter Row
1200 Meter Run

Then Extensive Mobility

19 February 2016 Fitness Workout

Supplemental
5 x 3 Snatch
5 x 3 Clean and Jerk

Strength
Front Squat
7 x 7
Every 3 Minutes

Barbell Reverse Lunges
3 x 30
Every 3 Minutes

Workout of The Day

Open WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125 155/105 115/85
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Supplemental
4 x 1200 Meter Row

12 February 2016 CrossFit WOD

Supplemental
8 x 2 Clean + 1 Jerk

Strength
Back Squat
8 x 5
Every 3 Minutes

Front Rack Step Ups
3 x 20 (10L/10R)
Every 3 Minutes

Romanian Deadlifts
3 x 10
Every 2 Minutes

CrossFit Workout of The Day
“Karen”
150 Wall Balls 20/14

or

Open Workout 13.3

Supplemental
3 Rounds
500 Meter Row
400 Meter Run

10 February 2016 CrossFit WOD

Supplemental
8 x 2 Split Jerk

Strength
Close Grip Bench Press
8 x 5
GHD Sit Ups
8 x 10-20
Every 2:30 Minutes

Weighted Dips
3 x 8
Toes to Rings
3 x 10-15
Every 3 Minutes

Workout of The Day
5 Rounds
5 Wall Walks
10 Shoulder to Overhead 115/85 95/65 75/55
200 Meter Run

Supplemental
3 Rounds
1000 Meter Row
600 Meter Run

8 February 2016 CrossFit WOD

Monday

Supplemental Power
8 X 3 Position Clean
High Hang, Above the Knee, Floor

Strength
Every Minute on The Minute x 6 Rounds
Minute 1: 18’ Handstand Walk
Minute 2: 8 Chin Ups
Minute 3: 8 Front Squats, Climbing

Workout of The Day
12 Minute AMRAP
10 Chest to Bar Pull Ups
10 Burpees
200 Meter Run

2 Minute Rest

1200 Meter Row

Supplemental Endurance
20 Minutes Stairmaster Level 10

5 February 2016 CrossFit WOD

Supplemental
5 x 1 Hang Clean + 1 Front Squat

Strength
Back Squat
7 x 7

Deadlift
3 x 10

Workout of The Day
CrossFit Benchmark WOD
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Supplemental
5 x 1000 Meter Row
Every 5 Minutes

2 February 2016 CrossFit WOD

Supplemental
3 x 5 Muscle Ups
3 x 16 Alt. Pistols

Power
Clean and Jerk
9 x 2 + 1
Every 1:30 Minutes

Workout of The Day

5 minutes of max reps of Burpee Box Jump Overs, 24/20
4 minute rest
4 minutes of max reps of Double Unders
3 minute rest
3 minutes of max reps of Power Clean, 155/105 135/95 115/85
2 minute rest
2 minutes of max reps of Wall Balls, 20/14 16/12 14/10
1 minute rest
1 minute of max reps of C2B Pull-Ups

Post Reps to comments on Blog, it should look like this 42/153/31/49/26

Supplemental
10 x 300 Meter Row
1:1 Rest Ratio