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Workout of the Day // Category

Category based archive
01 Jul

Main – CrossFit Cardio

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(No Measure)

200m run
200m row
100 single unders
3 rounds

25 banded good mornings (green band)

Metcon (8 Rounds for time)

8 x 500m row
2 min rest in between each

Damper on 5 for men and 4 for women.
Keep s/m in range of 20-25

01 Jul

Main – CrossFit

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Metcon (Time)

“Timberlake” (Partner WOD)
ME Bench press, 115/75
42 Ring dips
42 Cal AD
ME Bench Press, 115/75
30 Ring dips
30 Cal AD
ME Bench Press, 115/75
18 Ring dips
18 Cal AD

Then partners Row 4K

RxW 135/95
RxM 95/65
4k Row time – 1 sec for every bench press rep = score

30 Jun

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

200 single unders
10 med ball cleans
10 push ups
100 single unders
10 med ball cleans
10 push ups

2 min plank hold

Metcon (AMRAP – Rounds and Reps)

Team of 2 or 3
25 min AMRAP

15 cal row
15 wall balls (20/14)
15 box jumps (24/20)

1 person at a time works. Complete full round then switch.

Measurement is rounds + reps

29 Jun

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

2 rounds
10 push ups
10 squats
10 med ball cleans

Metcon (AMRAP – Reps)

25 min AMRAP

1 min row
1 min AD
10 Med Ball Slams (20/14)
2 min row
2 min AD
10 Med Ball Slams (20/14)

Repeat above as many times as you can in 25 min. Count Cal on both the row and AD and your med ball slams count 1 rep.

Row- Set damper on 4. Try to keep your s/m around 20-26 strokes per min.

29 Jun

Main – CrossFit

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Shoulder Press (5@50%, 5@60%, 5@70%, 3@80%, 3@85%, 10@60%)

Metcon (Weight)

“Angry Bear”
7 Power cleans
5 Hang squat cleans
3 S2O

5 rounds, increase weight each round. Must do all 15 reps, without dropping bar, for round to count. Power Cleans must be Touch and Go, the bar cannot rest on the ground.