Workout Of The Day
CrossFit
CrossFit Now – CrossFit
PARTNER – WB BJ SU RUN (Time)
EXPERIENCED CROSSFITTERS
50-40-30-20-10
Wall Balls (20/14#, 10/8′)
Box Jumps (24/20″)
Sit Ups
800m Run together
Can split reps however they want
Both must do Run
NEW CROSSFITTERS
25-20-15-10-5
Wall Balls
Box Jumps/Step Ups
Sit Ups
400m Walk/Run
EXP CF + NEW CF
Exp CF Reps 25-20-15-10-5 (800m)
New CF Reps 13-10-8-5-3 (400m)
CrossFit
CrossFit Now – CrossFit
Run HC S2OH BR THR (Time)
400m Run
15 Hang Cleans
5 Shoulder to Overheads
200m Burden Run – Med Ball
30 Thrusters
200m Burden Run – Med Ball
5 Shoulder to Overheads
15 Hang Cleans
400m Run
RX 95/65, 20/14 (med ball)
RX+ 115/75
M1 75/55, 14/10
M2 65/45, 10/6
CrossFit
CrossFit Now – CrossFit
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
RX- 225/155, 53/35#
RX+- Same
M1- 155/105, 35/26, Jumping PU
M2- 115/75, 26/18, Jumping PU
Basics
CrossFit Now – Basics
Run KBS S2OH BR THR (Time)
400m Run
10 Kettlebell Swings
5 DB Shoulder to Overheads
200m Burden Run
30 DB Thrusters
200m Burden Run
5 DB Shoulder to Overheads
10 Kettlebell Swings
400m Run
CrossFit
CrossFit Now – CrossFit
STRENGTH
3: Shoulder Press (10 E2MOM 3-2-1-2-3)
2: Shoulder Press (10 E2MOM 3-2-1-2-3)
1: Shoulder Press (10 E2MOM 3-2-1-2-3)
2: Shoulder Press (10 E2MOM 3-2-1-2-3)
3: Shoulder Press (10 E2MOM 3-2-1-2-3)
Rest 4 min
21-15-9 Sna OHWL WBSU (AMRAP – Rounds)
21-15-9
Snatch
1 Arm KB OHW Lunges
Weighted KB Box Step ups
Time Cap 10 minutes
RX 53/35, 75/55, 24/20
RX+ SAME
M1 35/26, 65/55, 24/20
M2 26/18, 55/40, 20/16
FINISHER
TGU WSU DL (AMRAP – Rounds and Reps)
5 AMRAP
5 KB Turkish Get-up LA
5 KB Turkish Get-up RA
10 Weighted Sit-ups
5 1 Leg KB Deadlift LL
5 1 Leg KB Deadlift RL
RX 35/25
M1 26/18
M2 18/10
*Keep it light and go for good form volume.
CrossFit
CrossFit Now – CrossFit
FRANZ (Time)
FRANZ
15-12-9-6-3
Handstand Push Ups
Air Squats
DB Push Press
100m Run
2 Rope Climbs
RX- 35/20#
RX+- 50/35#
M1- 20/15#, Box HSPU, RC Prog
M2 15/10#, Box HSPU, RC Prog
Basics
CrossFit Now – Basics
RANKEL-ISH (AMRAP – Rounds and Reps)
RANKEL-ISH
AMRAP in 15 minutes
6 Deadlifts w/ 2 KB
7 Burpee Pull-Ups
10 Kettlebell Swings
200 meter Run
RANKEL-ISH (AMRAP – Rounds and Reps)
RANKEL-ISH
AMRAP in 15 minutes
6 Deadlifts w/ 2 KB
7 Burpee Pull-Ups
10 Kettlebell Swings
200 meter Run