by rmartinez | Nov 5, 2018 | Uncategorized, WOD Archive, workout of the day
A. Bench Press 5 @ 40% 5 @ 50% 5 @ 60% *10 Med ball hanging hamstring “thingies” B. 5 rounds of: 5 Shoulder to Overhead (95/135) 10 Toes to Bar 20 Double-Unders/ 60 Single Ninja: 5 rounds of: 10 Wall Ball 10 Burpees 10 V-Ups Bonus: Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 –...
by rmartinez | Nov 4, 2018 | WOD Archive, workout of the day
A. Back Squat De-Load 5 @ 40% 5 @ 50% 5 @ 60% *5 Tall Box Jumps + Max set of Ring Dips after each set B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Dumbbell Squat Cleans (Pick weight accordingly) Rest 2 minutes Ninja: Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Kettlebell Swings Rest 2 minutes Bonus: Four sets of: Hang Snatch x 3 reps @...
by rmartinez | Nov 3, 2018 | WOD Archive, workout of the day
“WHITE” 5 Rounds of: 3 Rope Climbs 10 Toe to bar 21 Overhead Walking Lunges (25/45) 400 Meter Run US. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for Tuesday November 8, 2011...
by rmartinez | Nov 2, 2018 | WOD Archive, workout of the day
In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Overhead Squats (115/75 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned...
by rmartinez | Nov 1, 2018 | WOD Archive, workout of the day
A. Strict Press (Add 5 pounds to your 1 RM, recalculate 90%) 75% x 5 of new 90% 85% x 3 95% x 2+ *7-10 Overhead Squats with whatever weight you have on the bar after each set B. AMRAP in 10 minutes of: 10 Hang Power Cleans (65/95) 10 Box Jumps (20/24) 10 Burpees Over the Barbell Ninja: AMRAP in 10 minutes of: 10 Russian KB swings 10 KB Sumo deadlift high pull 10 Burpees Bonus: 5K...
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