by rmartinez | Nov 10, 2020 | WOD Archive, workout of the day
Veteran’s Day Workout A. 3 rounds NFT of: 10 hamstring curls 10 bulgarian squats, total B. “Eleven 11” AMRAP in 11 minutes 11 Burpee Box Step-Overs* 11 Dumbbell Thrusters (35/20 lb) *Add 1 Rep Each Round “Eleven 11” is a US Veterans Day tribute WOD designed by Coach Jk McLeod of The Muscle Feed @themusclefeed. He first posted it on Instagram on Veterans Day, 11 November 2019 with the caption, “In honor of those who have chosen to serve… When it starts to suck, remember the ‘why?’.” C. 7 minute...
by rmartinez | Nov 9, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of 50 feet sled push 50 feet sled pull (small sled) 10 ghd sit ups 20 second battle rope B. 11 rounds for time, 26 minute time cap 1 deadlift, heavy 80% 600m bike (200m run, 225m ski erg, 250m row) 10 renegade rows with push up, light weight (1 push up + 1 row each arm = 1 rep) C. 7 minute...
by rmartinez | Nov 8, 2020 | WOD Archive, workout of the day
A. 5 sets of 5 reps of dumbbell bench press, heavy then ring muscle up progressions 3 sets of 5 false grip ring row (feet underneath you) 2 sets of 5 transition to low dip 1 set of 5 push up from dip 1 set of 5 full movement (row, transition, push) B. 18 minute amrap 8 chest to bars 12 box jumps 16 dumbbell/kettlebell snatch from the floor (8 each arm), medium C. 7 minute...
by rmartinez | Nov 7, 2020 | WOD Archive, workout of the day
“Chris Kyle” 3 Rounds for Time40 Kettlebell Swings (53/35 lb)40 Box Jumps (24/20 in)40 Clusters (65/45 lb)40 Elevated Push-Ups (feet on 24/18 in box) Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed. The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills. “Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2,...
by rmartinez | Nov 6, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 3 wall walks/ 18ft hand stand walk 10 hip extensions B. 4 rounds for time, 30 minute cap 400m run (500m row, 1200m bike) 20 deadlifts with squat clean weight 15 pull ups 10 squat cleans at 50% C. 7 minute...
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