Workout of the Day - May 2015 Archive

 

5/30/15

6 min AMRAP:

10 HSPU

15 Box Jump Overs (24/20)

20 Shoulder to Overhead (115/75)

25 Double Unders

30 Cal Row

- Rest 4 mins -

8 min AMRAP 

- Rest 4 mins -

 10 min AMRAP

 

5/29/15

Strength: 3 RM Power Clean

 

4 Minute AMRAP:

Wall Ball (20/14)

3 Minute AMRAP:

KB Swings (53/35)

2 Minute AMRAP:

Toes to Bar

1 Minute AMRAP:

Squat Cleans (95/65)

 

5/28/15

CrossFit Total

 

5/27/15

Strength: 1 RM Front Squat/Overhead Squat

 

10 Minute EMOM:

2 Tire Flips

 

5/26/15

Strength: 1 RM Bench Press/Push Press

 

5 RFT:

20 OH Walking Lunge Steps (135/95)

20 GHD Situps

20 Hip Extensions

 

5/25/15

MURPH

 

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

 

5/23/15

For Time:

10 Muscle Ups

20 Deadlifts (275/185)

30 Box Jump Overs (24/20)

40 KB Swings (53/35)

50 Double Unders

60 Cal Row

50 Double Unders

40 KB Swings (53/35)

30 Box Jump Overs (24/20)

20 Deadlifts (275/185)

10 Muscle Ups

 

5/22/15

For Time:

100 Yard Sled Push

100 Yard Sled Pull

100 Yard Slosh Pipe Walking Lunge

100 Farmer's Carry

3 Rope Climbs

1:00 Battle Rope

25 Jumping Slam Balls

25 GHD Situps

1:00 Wall Sit

 

5/21/15

Strength: 3 RM Power Cleans

 

For Time:

20 Burpees

20 Hang Squat Snatch (135/95)

20 Bar Muscle Ups

20 Hang Squat Snatch (135/95)

20 Burpees

 

5/20/15

Strength: 3 RM Front Squat/OHS

 

EMOM 10 Minutes:

2 Barbell Split Squats (each leg)

 

5/19/15

Every 4 minutes for 8 rounds:

250 M Row

5 Power Cleans (155/105)

10 Shoulder to Overhead (155/105)

 

5/18/15

Strength: 3 RM Deadlift

 

"Karen" 

For Time:

150 Wall Ball (20/14)

 

5/16/15

2015 Regional Event #3

 

For Time:

1-mile Run

50 OHS (135/95)

100 GHD Sit-ups

150 DUs

50 SDLHP (135/95)

100 Box Jump Overs

 

5/15/15

50 Double Unders

20 Man Makers (50/35)

40 Double Unders

18 Man Makers

30 Double Unders

16 Man Makers

20 Double Unders

14 Man Makers

10 Double Unders

12 Man Makers

 

5/14/15

"EVA"

5 RFT:

800 M Run

30 KB Swings (70/53)

30 Pullups

 

5/13/15

Strength: 5 RM Bench Press/Push Press

 

5 RM DB Split Squats

 

5/12/15

Strength: 5 RM Front Squat or OHS

 

"The Chief"

Max Rounds in 3 Minutes of:

3 Power Cleans

6 Pushups

9 Air Squats

- Rest 1 Minute/Repeat for 5 cycles -

 

5/11/15

Strength: 3 RM Deadlift

 

15 Minute AMRAP:

20 Cal Row

10 Burpees over Barbell

5 Thrusters (185/125)

 

5/9/15

10 Min Ascending AMRAP (Team WOD):

2 KB Swings

2 Medicine Ball Cleans

- Ascending by 2 - 

 

5/8/15

21-15-9:
Deadlifts (225/155)
Box Jumps (24/20)
HSPU

 

5/7/15

Strength: 3 RM Deadlift

 

"Tabata Something Else"

Pullups

Pushups

Abmat

Situps

Squats

 

5/6/15

Strength: 1 RM Power Clean

 

EMOM 12 Minutes:

6 Walking Lunge Steps (Front Rack or Overhead)

 

5/5/15

Strength: 1 RM Front Squat/OHS

 

5 RFT:

12 Hang Power Clean & Jerks (115/85)

9 Thrusters (115/85)

6 Power Snatches (115/85)

 

5/4/15

Strength: 1 RM Bench Press/Push Press

 

4 RFT:

25 Hip Extensions

400 M Run

 

5/2/15

20 RFT:

5 Box Jumps (24/20)
3 HSPU

1 Back Squat (225/155)

- After every 4th round run 400m - 

 

5/1/15

Strength: 3 RM Power Clean

 

20 Minute AMRAP:

10 Squat Cleans (95/65)

10 Dips

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See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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