by rmartinez | Jul 15, 2018 | WOD Archive, workout of the day
A. Four sets of: Bench Press x 4-6 reps @ 80-85% Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. 5 rounds of: 40 Double Unders/120 Singles 30 Kettlebell Swings (16/24) 20 Push-Ups N. AMRAP in 20 Minutes of: 10 Ring Rows 10 Box Step Ups 10 Abmat Sit Ups Bonus Work: Every 2 minutes, for 6 minutes (3 sets) of: Hang Clean + Clean + Jerk (add weight after each set) Immediately followed by 3 Sets of: 100-Foot Farmers Carry (24/32) 100-Foot Sandbag Carry Rest 3-4...
by rmartinez | Jul 14, 2018 | WOD Archive, workout of the day
“SAMAN” 8 Rounds of: 13 Deadlifts (125/185) 17 Wall Balls (14/20) 400 Meter Run If you have been following the story about the Thai boys that were stuck in the cave for 17 days, its been a huge success because they all got out ALIVE ❤ But sadly one man, a Thai Navy Seal – Saman Kunan died during this mission to rescue the boys. We found this dedicated #herowod at Crossfit Chiang Mai. The workout explained is 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 13 for the boys and their coach 17 for the how long they were trapped inside the...
by rmartinez | Jul 13, 2018 | WOD Archive, workout of the day
Five rounds for time of: 400 Meter Run 7 Push Presses (95/135) 14 Back Squats (95/135) N. Five rounds for time of: 400 Meter Run 7 KBPush Presses 14 Alternating Reverse Lunges with KB Farmer’s Carry Optional Work: Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60-65% *Sets 3-4 = 2 reps @ 70-75% *Sets 5-6 = 1 rep @ 80-85% *Sets 7-8 = 1 rep @...
by rmartinez | Jul 12, 2018 | WOD Archive, workout of the day
A. Four sets of: Deadlift x 5 reps (155/225) Rest 20 seconds L-Seated Dumbbell/ KB Press x 5 reps Rest 3 minutes B. For time: 10 Strict Handstand Push-Ups 20 Thrusters (65/95) 30 Kettlebell Swings (24/32) 40 Calorie Row 30 Kettlebell Swings (24/32) 20 Thrusters (65/95) 10 Strict Handstand Push-Ups N. Two sets of: Single-Leg Box Step-Up x 8-10 reps each leg (perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry) Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds then, 800 Meter Run Optional Work: Every 2 minutes, for 10 minutes (5 sets): Power Snatch + Overhead Squat Build over the course of the 5...
by rmartinez | Jul 11, 2018 | WOD Archive, workout of the day
A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. EMOM for 10 minutes: 8 Alternating Kettlebell Snatches (16/24) Double-Unders/ Singles x Max Reps (Score total number of double-unders or singles performed.) N. 10K Row Optional Work: 1 Mile run with...
Recent Comments