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Workout of the Day // Category

Category based archive
24 Jul

Main – CrossFit

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Metcon (Weight)

5 sets of:
1 Strict Press, 2 Push Press, 3 Push Jerks

Metcon (Time)

5 min:
Run 400m / RxW = 800m Run
ME FLR hold

5 min:
Row 500m / RxW = 750m Row
ME hollow hold

5 min:
30 cal AD / RxW = 40 cal AD
ME chair sit

Score = total time for each hold added together
**Running clock, each hold must be completed in the time remaining for that section.

23 Jul

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

10 med ball cleans
10 med ball thursters
10 wall balls
2 rounds

Metcon (5 Rounds for time)

Choice day. Pick one of the below interval sessions:

A. 6 x 500m row with 2 min rest

B. 6 x 1 mile on AD with 2 min rest

C. 5 x 400m run with 2 min rest

Measurement is time for each interval.

22 Jul

Main – CrossFit Cardio

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(No Measure)

400m run
3 min AD

3 rounds
10 med ball cleans
10 ball slams
:45 sec plank

Metcon (Distance)

24 rounds of :30/:30 – Rower

Damper on 4 for women and 5 for men.
Try to shoot for 17-18 strokes per :30. If your over 17-18, up your damper by 1. If your below 17-18, lower your damper by 1.

Record your distance per :30 sec and record your TOTAL for all at the end.