Saturday, December 20, 2014

Thursday, December 18, 2014

CrossFit Workout - Friday 12/19/14

Pick'em

21-15-12-9-6-3 reps of three exercises that you 'pick' from a menu on the board  Starting with a 750M row, then 21-15-12-9-6-3 reps of each then ending with a 400 meter row or run, for time.  This one can be as easy or difficult as you want, depending on your choice of movements.  **Jakced version adds in a set of 18 reps following the 21.



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Wednesday, December 17, 2014

CrossFit Workout - Thursday 12/18/14

Back Squat 5-5-5-5-5

Increase weight each set, record top weight performed for 5 reps.  You are not working for a true 5 rep max, you are working up to a weight that is heavy but not maximal. Target weight should be approximately 75-80% of your 1 rep max.

Conditioning:  100 wall ball shots, for time.  Perform three burpees at the beginning of each minute, including the 1st. 20lb-M/14lb-W





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Tuesday, December 16, 2014

CrossFit Workout - Wednesday 12/17/14

Bench Press 10-10-10-10-10

Row sprint between each set of bench press, max effort 100m/200m/300m/400m/500m.  Rest as needed after each row sprint. Track each sprint time and post total time of all five rows as your WOD score.

Increase weight each set of bench press, record heaviest weight with 10 completed reps




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Monday, December 15, 2014

CrossFit Workout - Tuesday 12/16/14

Max rounds and reps in 10 minutes

wall walks - 3 reps
KB one-arm push press - 6 reps (3R+3L)
goblet squat - 12 reps

Men use a 55lb KB, women use a 36lb KB.

Sunday, December 14, 2014

CrossFit Workout - Monday 12/15/14

Helen +1

4 rounds for time of
400 meter run
21 kb swing 55lb/36lb
12 pull-ups

Sub 500m row for the runs, optional.



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Saturday, December 13, 2014

CrossFit Workout - Saturday 12/13/14

Fight Gone Bad