Workout of the Day - September 2016 Archive

9/30/16

Strength: 1 RM Front Squat

For Time:
1 Round of 
100 double-unders
50 squats
25 Push Press (95/65)

Then, 2 rounds of:
60 double-unders
30 squats
15 Push Press

Then, 3 rounds of:
40 double-unders
20 squats
10 Push Press

9/29/16

Strength: 1 RM Hang Power Snatch

"Freestyle Fran"
45 Reps of each for time:
Thrusters (95/65)
Pullups

9/28/16

Strength: 1 RM Bench Press

3 Minute AMRAP:
10 KB Swings (53/35)
10 Abmat Situps
10 Pushups

- 1 Minute Rest - 

4 Minute AMRAP:
8 of Each

- 1 Minute Rest - 

5 Minute AMRAP:
6 of Each

9/27/16

30 Minute EMOM:
- Alternate on the minute - 
15 Cal Row
15 Burpees

9/26/16

CrossFit Total

9/24/16

Strength: Make-up Day

 

BOWEN

3 RFT:
800 M Run
7 Deadlift (275/185)
10 Burpee Pullups
14 Single Arm Kettlebell Thrusters (7 each arm)
20 Box Jumps (24/20)

9/23/16

Strength: 20 Rep FS/Bench Press 

20 Minute AMRAP:
400 M Run
20 GHD Situps
10 OHS (95/65)

9/22/16

Strength: Mobility/Skill Work

Granite Games Event 5
with a partner

20 SC&J (185/125)
15 SC&J (205/135)
10 SC&J (225/145)

9/21/16

Strength: 1 RM Weighted Pullups/5x5 Neg. PUs

10 Min AMRAP:
10 Power Snatch (95/65)
10 Burpees

9/20/16

Strength: 20 Rep Back Squat/Press

5 Sets of 10 BP with 
Earthquake Bar
- 1 minute rest between each - 

and/or 20 Reps with either Push Sled, Pull Sled, Yoke or Tire Flip

9/19/16

LMG Testing Day

Strength: 3RM Thruster 

LMG Baseline WOD:

Max Bent-Arm Hang

- 2 minute rest - 

For Time:
400 M Row
60 Double Unders/Singles
50 Abmat Situps
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Hand Release Pushups
10 Wall Ball (20/14)

9/17/16

Strength: Make-Up Day

For Time:

3 Rounds:

200M Run

21 GHD/AbMat

12 Slosh Walking Lunges

-Rest 5 Min - 

3 Rounds:

14 Alt. DB Snatch (45/35)

7 Ring Dips

- Rest 5 Min - 

9-15-21:

Bar-facing Burpees

Toes 2 Bar

SDLHP (75/55)

9/16/16

Strength: 20 Rep FS/Bench Press 

10 Minute AMRAP:
8 KB Swings (53/35)
8 Push Press (95/65)
25 Double Unders (50 Singles)

9/15/16

Strength: Mobility/Skill Work

GG Event 12
For Time:
Calorie Row (50/40)
25 Box Jump Overs (30/24)
15 OHS (185/125)

9/14/16

Strength- 3 RM Weighted Pullups/5x5 Neg, PUs

PK
5 RFT:
10 Back Squats (225/155)
10 DL (275/185)
400 M Sprint
- Rest 2 Minutes between Rounds - 

9/13/16

No strength

Granite Games Event 1
With Partner, Row 10K

9/12/16

Strength: 20 Rep Back Squat/Press

From 0:00 to 3:00, Perform 3 Rounds:
3 pullups
6 pushups
9 Squats

 - From 3:00 to 6:00, Perform 3 Round:
4 Pullups
8 Pushups
12 Squats

- Continue as long as possible until you 
cannot complete 3 rounds within 3 min.
- Every 3 minutes add 1 Pull, 2 Push, 3 Squats

9/10/16

Strength: Make-up Day

 

Granite Games Event 9

12-9-6-3:
Hang Clean (155/105)
Shoulder to Overhead (155/105)
Ring Muscle Ups

9/9/16

Strength: Mobility/Skill Work

 

Granite Games Event 3

For Time:
200 Double Unders
100 Alternating DB Squat Snatch (70/45)
200 Double Unders

9/8/16

Strength: 5 RM Weighted Pullups/5x5 Neg. PUs

 

Granite Games Event 4
5 RFT:
2 Legless Rope Climbs
4 Deadlift (405/265) 
8 Burpees over bar

9/7/16

Strength: 20 Rep Back Squat/Press 

15 Minute EMOM:
1 Snatch Pull w/pause
1 Snatch Pull
1 Snatch

9/6/16

Strength: 5 RM Barbell Row

For Time: 

1000 M Row
30 OHS (135/95)
30 Chest to Bar Pullups
500 M Row
15 OHS
15 Chest to Bar Pullups

9/5/16

Team WOD

9/3/16

"RJ"

5 RFT:

800 M Run

5 Rope Climbs

50 Push-ups

9/2/16

Strength: 20 Rep Back Squat/Press

"Karen"
150 Wall Ball

- 3 minute Rest - 

then
"Annie" 
50-40-30-20-10
Double Unders
Abmat Situps

9/1/16

Strength: Mobility/Skill Work

For Time:
50 Box Jumps (24/20)
25 HSPU
40 Box Jumps
20 HSPU
30 Box Jumps
15 HSPU
20 Box Jumps
10 HSPU
10 Box Jumps
5 HSPU

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