Categorized as: Regionals

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

11 January 2016 CrossFit WOD

Supplemental (after power/strength)
5 x 10 Seated Dumbbell Press
3 x Max Reps Toes to Bar
3 x Max Distance Handstand Walk

Power/Strength
9 x 2 Snatch Balance + 2 Overhead Squats
9 x 15 GHD Sit Ups
Every 2:30 Minutes

Workout of The Day
Part 1
30 Front Squat 165/115 135/95 115/85 95/65
15 Handstand Push Ups
20 Front Squat
10 Handstand Push Ups
10 Front Squat
5 Handstand Push Ups

Rest 2 Minutes

Part 2
400 Meter Run
400 Meter Backwards Run
400 Meter Run

Supplemental Endurance
2 x 2000 Meter Row
Every 15 Minutes

6 January 2016 CrossFit WOD

Wednesday

Supplemental
7 x 2 Front Squat

Strength
Back Squat
9 x 7 (Climbing)
Handstand Walk
9 x 12’ Handstand Walks
Every 3:30 Minutes

Workout of The Day
5 Rounds
9 Handstand Push Ups
12 Box Jump Overs
15 V Ups

Supplemental Endurance
3 Rounds
500 Meter Row
200 Meter Run