Category: Workout Of the Day

1.11.19

CFE:

100 double under buy in: (3 x 1) 
800m Run, 50 air squats
800m run, 50 push-ups
800m run, 50 sit-ups
800m run, 50 lunges

CF:

  1. Warm-Up

WOD Specific Warm Up

2. Conditioning

“FIGHT GONE BAD”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row 
1 Minute Rest

1.10.19

CFE:

4 rft:
400m Run
20KBS (53/35)
15 box jump overs (24/20)
1 min rest
3 rft:
300m Run
15 KBS
10 box jump overs
1 min rest
2 rft:
200m run
10 KBS
5 box jump overs

CF:

  1. Warm-Up

WOD Specific Warm Up

2. Conditioning

“LAYAWAY”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating DB/KB Snatches 50/35

3. Additional Work

BUY OUT
Coaches Choice

1.9.18

CFE:

3 x 500m Run, 15 pull-ups, 45 sec rest
3 x 500m Run, 10 panther plank shoulder/knee tap, 45 sec rest

Then: 3 rounds
10 weighted stepups/reverse lunge, each leg
10 Bulgarian split squats, each leg

CF:

  1. Warm-Up

WOD Specific Warm Up

2. Strength

BUILD TO A HEAVY: 

1 Pausing Front Squat + 1 Front Squat

3. Conditioning

“SATAN’S WHISKERS”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

1.8.19

CFE:

“Annie on the Run”
50/40/30/20/10
Double unders (4×1)
Abmat sit-ups
400m Run after each round 

CF:

  1. Warm-Up

WOD Specific Warm Up

2. Conditioning

“Fuller Circle”

For Time: 
50/35 Calorie Assault Bike (Row if Bike is not available)
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

1.7.19

CFE:

TT 10 calories on the bike

5 x 100m run, 10 jumping air squats, 30 sec rest
4 x 200m run, 20 jumping lunges, 30 sec rest
3 x 300m run, 30 air squats, 30 sec rest
2 x 400m run, 40 mountain climbers, 30 sec rest

Then: 3 rounds
12-15 front raise to lateral raise
12-15 bicep curls
12-15 OH ring tricep extensions

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Strength
    HANG POWER CLEAN
    Build to a Heavy Double
  3. Conditioning
    “DT”
    5 Rounds:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

Barbell: 155/105

1.5.19

CFE:

4 ROUNDS

1200m run
20 burpee box jump overs (24/20)
10 pull-ups
20 DB thrusters
10 T2B

CF:

“LOW FIVE”

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

CrossFit Solafide

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