October, 2015 // Posts published in October, 2015
Friday, October 30
SWOD:
- Clean : 1 Rep Max
- 10 Hang Cleans, 95/65 lbs
- 10 Pull-ups
- 10 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs
Thursday, October 29
SWOD: Every 1 min for 10 mins, alternating between:
- 10 Knees To Elbows
- 10 Mountain Climbers
- Deadlift, 65% 1RM
- Box Jump, 24/20 in
Wednesday, October 28
WOD: For time:
- 25 Row (calories)s
- Run, 200 m
- 10 Box Jumps, 24/20 in
- 10 Russian Twists, 53/35 lbs
- 25 Burpees
Tuesday, October 27
WOD: For time:
- Run, 800 m
- 50 Kettlebell Swings, 53/35 lbs
- Run, 400 m
- 50 AbMat Sit-ups
- Run, 200 m
- 25 Kettlebell Swings, 53/35 lbs
- Run, 100 m
- 25 AbMat Sit-ups
Monday, October 26
SWOD:
- Strict Press : 1 Rep Max
- Front Squat : 1 Rep Max
- 3 Power Cleans, 135/95 lbs
- 6 Push-up (hand release)s
- 9 Air Squats
Friday, October 23
WOD: Fight Gone Bad
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
Thursday, October 22
SWOD:Lifting:
- Bench Press, Wide Grip Bench Press and Bench Press (close grip)s
- Bench Press 5-5, using heaviest weight per set
- Wide Grip Bench Press 5-5, using heaviest weight per set
- Bench Press (close grip) 5-5, using heaviest weight per set
- Deadlift, 225/155 lbs
- Pull-up
Wednesday, October 21
SWOD:
- Snatch 5-5-5
- Run, 400 m
- 21 Kettlebell Swings, 53/35 lbs
- 12 Handstand Push-ups
Tuesday, October 20
SWOD: Death By" - Power Cleans : 1 rep + 1 rep / 1 min
With a continously running clock perform:
- 1 Power Clean, pick load in the first 1 min
- 2 Power Cleans, pick load in the second 1 min
- 3 Power Cleans, pick load in the third 1 min ...
- Continuing this for as long as you are able.
- Tabata Tabata (Athlete's Choice)
- Burpees
Monday, October 19
WOD: CrossFit Total
- Back Squat 1 rep
- Shoulder Press 1 rep
- Deadlift 1 rep
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