by rmartinez | Sep 25, 2018 | WOD Archive, workout of the day
A. Four sets of: Single-Arm Dumbbell or Kettlebell Press x 4-6 reps Rest 60 seconds 7 Glut Ham Raise Rest 60 seconds B. 3 rounds of: 10 Power Cleans (95/135) 20 Push-Ups 40 Double-Unders/120 Singles N. AMRAP in 8 minutes of: 5 Dumbbell Man-Makers 10 Single-Arm Dumbbell Snatches 15 V-Ups Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press. Bonus: 5 Sets of: 50 Feet Sled Push 3 Rope...
by rmartinez | Sep 24, 2018 | WOD Archive, workout of the day
A. Bench Press 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) (10 GHD Sit Ups after each Bench Press set) B. 4 rounds of: 5 Front Squats (135/185 – taken from floor) 10 Pull-Ups 200 Meter Run N. 4 rounds of: 10 Goblet Squats 10 Jumping Pull-Ups 200 Meter Run Bonus: Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off with Pause at Knees + Power Clean + Front Squat Build to today’s heavy over the course of the eight...
by rmartinez | Sep 23, 2018 | WOD Archive, workout of the day
A. Back Squat 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) (Dumbbell Bicep Curls x 10 each arm after each Back Squat set) B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutes N. SAME Bonus: Every 3 minutes, for 15 minutes (5 sets): 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting...
by rmartinez | Sep 22, 2018 | WOD Archive, workout of the day
GAZA 5 Rounds for Time 35 Kettlebell Swings (1.5/1 pood) 30 Push-Ups 25 Pull-Ups 20 Box Jumps (30/24 in) 1 mile Run U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins, and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther. The “Gaza” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, March 15, 2015...
by rmartinez | Sep 21, 2018 | WOD Archive, workout of the day
In teams of three, complete three rounds each of: 350 Meter Row (rest station) 15 Overhead Squats (65/95) (rest station) 15 KB Sumo Deadlift High Pull (16/24) (rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin OHS and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full...
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