by rmartinez | Jan 21, 2019 | WOD Archive, workout of the day
A. Deadlift 5 @ 60% 5 @ 70% Max @ 80% B. AMRAP in 12 minutes of: 10 Thrusters (65/95) 20 Box Jumps (20/24) 40 Double Unders Ninja: AMRAP in 12 minutes of: 10 Dumbbell Thrusters 20 Step Ups 40 Single...
by rmartinez | Jan 20, 2019 | WOD Archive, workout of the day
A. Push Press 5 @ 60% 5 @ 70% Max @ 80% B. EMOM, for 6 minutes (6 sets): High Hang Squat Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Squat Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Squat Clean x 1 rep @ 80+% of 1-RM Clean Ninja: For time: 30 Russian Kettlebell Swings 15 Dumbbell Presses 20 Russian Kettlebell Swings 10 Dumbbell Presses 10 Russian Kettlebell Swings 5 Dumbbell...
by rmartinez | Jan 19, 2019 | WOD Archive, workout of the day
“David (Watson)” 5 Rounds for Time 5 Clean-and-Jerks (95/135) 20 Pull-Ups *yeah, outside! 30 Push-Ups 40 Sit-Ups 50 Air Squats Dedicated to Sapper David Watson (23) 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009. Royal Engineer Sapper David Watson, 23, died from his injuries after he was caught in an explosion in the Sangin region of Helmand Province. A statement released by his family said: “He loved life itself and all of its challenges. David’s dry sense of humour combined with his ability to articulate any situation into a moment of laughter were two of his many talents, he was loved by all. “He lived his dream and did what a true soldier is ready to do for his country, a true hero.” Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Dranewho also died in the same month. We first found this workout posted by CrossFit Essex (UK) on their WODvember Facebook page in...
by rmartinez | Jan 18, 2019 | WOD Archive, workout of the day
In teams of three: 6000 meter row 150 bench press 600 double unders *Rules and flow of the workout will be explained in the morning. See ya at the gym!
by rmartinez | Jan 17, 2019 | WOD Archive, workout of the day
A. Take 20-25 minutes to find a new max front squat B. AMRAP in 8 minutes of: 6 Deadlifts (155/225) 12 Box Jump-Overs (20/24) rest 2 minutes 1 Mile Run Ninja: Complete as many rounds and reps as possible in 8 minutes of: 10 Calories of Assault Bike (or Rowing) 20 Russian Kettlebell Swings Bonus: Strict Overhead Press *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 70-75% *Set 5 – 5 reps @ 70-75% *Set 6 – 5 reps @ 70-75% *Set 7 – 5 reps @ 70-75% Rest exactly 2 minutes between...
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