by rmartinez | Sep 15, 2018 | WOD Archive, workout of the day
“Irvine” For Time 400 meter Run 23 Push-Ups 53 Goblet Squats (53/35 lb) 400 meter Run 23 Push-Ups 53 Kettlebell Swings (53/35 lb) 400 meter Run Milwaukee Police Officer Charles Irvine Jr. was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout). Following his death, on Sunday, August 12, a memorial fundraiser event was organized in part by Brew City CrossFit (Milwaukee, WI, USA). Participants paid to take part in the event and they received gear recognizing fallen heroes. All of the money raised benefitted the memorial funds set up for Officer...
by rmartinez | Sep 14, 2018 | WOD Archive, workout of the day
In Teams of two AMRAP in 20 minutes of: 200 Meter Farmers Carry (Both athlete take off together, but only one can be carrying the db or kb. Switch as needed) 20 total alternating burpee box jumps 20 total alternating Power snatches
by rmartinez | Sep 13, 2018 | WOD Archive, workout of the day
Perform 4 sets against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (16/24) 10 Push-Ups Rest 5 minutes between sets. If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets. N. SAME (scale down accordingly) Bonus: Front Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes between sets. Followed by… Every two minutes, for 12 minutes (6 sets): Front Squat x 5 reps @...
by rmartinez | Sep 12, 2018 | WOD Archive, workout of the day
A. Three sets of:Alternating Reverse Lunges x 8-10 reps each leg (use 2 dumbbells or kettlebells)Rest 2 minutesWeighted Pull-Up x 2-3 repsRest 2 minutesB. 3 rounds of:10 Thrusters (95/135)20 Pull-Ups400 Meter RunN. 4 rounds of:400 Meter Run7 Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)Bonus:E3MOM for 15 minutes (5 sets)5 Tire Flips200 Meter...
by rmartinez | Sep 11, 2018 | WOD Archive, workout of the day
A. Push Press E2MOM for 12 minutes *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Add weight after each set Rest 2 minutes between sets and use that time to prep for deadlifts B. 3 rounds of: 10 Deadlifts (up to 185/275) 15 Ring Dips 30 Double-Unders/90 Singles N. AMRAP in 12 minutes of: 250 Meter row 15 Push Ups 60 Single Unders Bonus: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% Rest 3 minutes between...
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