Workout of the Day

CrossFit Workout 10/17/17 Tuesday

Warm up
Alt EMOM for 12 minutes of:
10 KB thrusters, ascending
10 pushups
12 walking lunges

CrossFit Workout
As many rounds in 12 minutes of:
10 dips
12 barbell thrusters, 95 lbs/65 lbs

CrossFit Workout 10/16/17 Monday

Warm up
5 x 5 of overhead squat, up to something very heavy
A set of the pull-up warm up

CrossFit Workout
As many rounds in 12 minutes of
10 pull-ups
12 overhead squats, 95 lbs/65 lbs

CrossFit Workout 10/13/17

Warm up
Alternating EMOM of:
One round of the pull-up warmup
30 double-unders
150 jog

CrossFit Workout
3 rounds for time of:
400 meter run
21 box jumps
12 pull-ups

CrossFit Workout 10/12/17 Thursday

CrossFit Workout

5 rounds for time of:
15 kettlebell swings, 24 kg/16 kg
15 V-ups
15 romanian deadlifts, 95 lbs/65 lbs
15 knees to elbows

Yup, its a lot of core.  Get after it and have fun.

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (3 power snatches + 3 overhead squats) up to workout weight.
pull-up warm-up after each set

Workout (start this at 40 past the hour)

For time:
1000 meter row
50 front squats, 135 lbs/95 lbs
40 floor wipers
30 pullups
20 bar over burpees
10 snatches, 135 lbs/95 lbs

You must use the same weight for both barbell movements.

Lift

EMOM for 20 minutes of:
1 power clean + 1 push press + 1 split jerk
Start at 70% of your push press and go up as you can.

Skills
5 rounds of:
300 meter row
3 rope climbs
Endurance

30 minute hungry run
CrossFit Workout 10/10/17 Tuesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (3 power snatches + 3 push press) up to 135 lbs/95 lbs
30 double-unders after each set

Workout (start this at 40 past the hour)

4 rounds for time of:
20 box jumps, 24″ box/20″ box
20 hang power snatches, 95 lbs/65 lbs
20 burpees
20 push presses, 95 lbs/65 lbs

Lift

10 rounds, on the 2 minutes start interval of:
2 deadlifts

Start at 70% and go up from there.

Skills
7 x 7 hand stand pushups
use the amount of deficit to try and hit the 7 reps.  Not 10 reps.  7.
Endurance
4 rounds of:
:30 all out on the rower
1:30 recovery
Sell out from the first one.
CrossFit Workout 10/9/17 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 5 clusters, up to 185 lbs/125 lbs
a set of strict pull-ups

Workout (start this at 40 past the hour)

15-12-9 reps for time of:
power clean, 135 lbs/95 lbs
thrusters, 135 lbs/95 lbs

Lift

9 x 7 reps, on the 5 minute start of:
back squats
Start at 70% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

5 x 800 meter row, on the 5 minute start
Make each one faster than the last.
CrossFit Workout 10/6/17 Friday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of clean and jerks, heavier than your workout weight
10 jumping squats after each set (unweighted)
30 double-unders after each set

Workout (start this at 40 past the hour)

4 rounds for time of:
10 clean and jerks, 135 lbs/95 lbs
20 wall ball shots, 20 lbs/14 lbs
30 double-unders
400 meter run

Lift

Find your max for the day of:
snatch

Skills

Alternating EMOM for 12 minutes of:
7 burpees
7 overhead squats, 70% of your one rep max

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.

CrossFit Workout 10/5/17 Thursday

We will be doing the Everyday Warrior workout #3.

Please do the warm-up on the white board that Amy wrote out specifically for this workout.

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches (All divisions)
14 Hand Stand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean

Sub for HSPUs is hand release push-ups.

Auxiliary Ski Workout
5 x 10 jumping squats, 95 lbs/65 lbs

These are full depth squats, with an explosive jump at the top.  Rest 2 minutes between sets.

CrossFit Workout 10/4/17 Wednesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
16 KB swings, light
a set of ring dips

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
150 meter run
15 pushups
15 V-ups
15 Russian KB swings, 24 kg/16 kg

Lift

EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up as you can.

Skills
5 rounds of:
300 meter row
3 rope climbs
Endurance

30 minute hungry run
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