Workout of the Day - Archive 2013

12/31/13

1600 M Run

12/30/13

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift (1 1/2 BW)

Bench (BW)

Clean (3/4 BW)

12/27/13

3 RFT

400 M Run 

5 DL (275/185)

10 Box Jumps

12/26/13

"Cindy"

20 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

 

12/23/13

21-15-9

Overhead Squat

Handstand Pushups

12/20/13

For Time

50 Toes to Bar

50 Situps

50 GHD Situps

 

12/19/13

EMOM 12 Minutes

2 Power Cleans

3 Burpees

 

12/18/19

"Fight Gone Bad"

12/17/13

4 Rounds each for Time

 

500 M Row

Recover 3:00 between rounds

 

12/16/13

"Grace"

30 Clean & Jerk (135)

 

12/13/13

"Karen"

150 Wall Balls

 

12-12-13

Every Minute on the Minute

10 Minutes

2 Front Squats (75%)

 

12-11-13

4 RFT

 

12 Deadlift (Bodyweight)

12 Strict Pullups

 

12-10-13

"Wittman"

7 RFT

15 KB Swings (1.5 Pood)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

 

12-9-13

26 of Each

GHD Hip Extensions

Jumping slam balls

Walking Lunge Steps (KB in front rack)

Split Squats

Medicine Ball Cleans

Barbell Rows

GHD Situps

Double Unders

 

12-6-13

10 Minute AMRAP

50 Double Unders

3 Power Cleans (185/115)

12-5-13

800 M Run

then

5 Minute AMRAP

Max Reps Bench Press (45/35)

10 Box Jumps (24/20)

then

800 M Run

 

12-4-13

"Bruck"

4 RFT

 

400 M Run

24 Back Squat (185)

24 Jerk (135)

12-3-13

Tabata This

20 Seconds on/10 off 

8 Rounds for each

1 Minute Break Between Exercises

 

Row (for Calories)

Squat

Pullups

Pushups

Situps

12-2-13

21-15-9

Sumo Deadlift Highpull

Strict Burpees

 

11-29-13

5 RFT

 

100 M Walking Lunge

12 GHD Situps

21 KB Swings

 

11-27-13

Every Minute on the Minute 

 

2 Power Cleans

11-26-13

21-15-9

Box Jumps

Back Squats

11-25-13

20 Minute AMRAP

250 M Row

25 Pushups

 

11-22-13

 

"Sean"

 

10 RFT

 

11 Chest to Bar Pullups

22 Front Squats 75#

11-21-13

Strength:

 

3x6 Barbell Row

 

4 Minute AMRAP

 

5 KB Burpees

5 KB Swings

 

2 Minute Break

 

4 Minute AMRAP

25 Double Unders

10 Slam Balls

 

2 Minute Break

 

4 Minute AMRAP

20 Jumping Squats

5 Pushups

11-20-13

Strength:

 

1RM Push Jerk

 

WOD:

 

"Diane" 

21-15-9

 

Deadlift (225#)

Handstand Pushups

11-19-13

Strength:

 

3x6 Power Cleans/Hang Power Cleans

 

WOD:

 

10 Minute AMRAP

 

12 Thrusters (45/35)

12 Toes to Bar

12 Medicine Ball Cleans (20/16)

11-18-13

Strength:

 

1 RM Overhead Squat

 

WOD:

 

6 RFT

 

400 M Run

25 Burpees

11-15-13

"Annie"

50-40-30-20-10

 

Double Unders

Abmat Situps

11-14-13

"McGhee"

 

30 Minute AMRAP

5 DL (275/185#)

13 Pushups

9 Box Jumps (24/20)

11-13-12

3 RFT

 

500 M Row

20 Pullups

5 Front Squat (75% or 1 RM)

11-12-13

30-10-20-10-30

Jumping Slam Balls

Ring Rows

DB Bench Press

 

11-11-13

Team WOD

3 Teammates

 

3 RFT

 

400 M Run

Slosh Bar Lunge for reps

Static Wall Hold

11-8-13

10-8-6-4-2 (each leg or arm)

 

DB Split Squats

DB Snatch

 

11-7-13

Recovery WOD 

 

or

 

Strength (5x5)

11-6-13

"The Don"

66 of each 

 

Deadlift 110#

Box Jump 24"

KB Swings 1.5 Pood

Knees to Elbows

Situps

Pullups

Thrusters 55#

Wall Ball 20#

Burpees

Double Unders

 

11-5-13

"Pushup Nicole"

20 Minute AMRAP

 

Run 400 M

Max Reps Pushup

 

11-4-13

 

8 Minute AMRAP

 

10 Squats

5 Push Press (75/55)

 

11-1-13

"JT"

21-15-9

 

Handstand Pushups

Ring Dips

Pushups

 

10-31-13

LMG Challenge Fitness Testing

 

CF Total

 

(alternate WOD if completed)

 

10-30-13

LMG Challenge Fitness Testing

 

CF Total

 

10-29-13

LMG Challenge Fitness Testing

 

"Fran"

21-15-9

Thrusters (95/65)

Pullups

 

(alternate WOD if completed)

10-28-13

LMG Challenge Fitness Testing

 

"Fran"

21-15-9

Thrusters (95/65)

Pullups

 

10-25-13

LMG Challenge Fitness Testing

 

(alternate WOD if completed)

10-24-13

LMG Challenge Fitness Testing

 

10-23-13

Team WOD (3 people)

 

250 M Row

100 Medicine Ball Cleans

100 Sumo Deadlift Highpull

100 Baseball Bat swings

 

 

10-22-13

5 RFT

 

20 M Farmer's Walk (53/35)

10 Goblet Squat (53/35)

20 M Farmer's Walk (53/35)

10 Kettlebell Swings (53/35)

20 M Farmer's Walk (53/35)

40 Mountain Climbers

 

10-21-13

8 Min AMRAP

Start w/3, ascending by 3

 

Box Jumps Over (20)

Wall Balls (20/14)

 

10-18-13

 

50 Push Press

40 Front Squat

30 Overhead Squat

20 Power Clean

10 Snatch

 

10-17-13

3x15 of each

Light to Medium Weight

 

GHD Back Extension

GHD Situps

Kettlebell Swings

Bench Press

Pullups

 

Not a timed WOD

 

10-16-13

1 Mile Run

then

21-15-9

Sumo Deadlift High Pull (135/95)

Push Jerk (135/95)

 

10-15-13

"Barbara"

 

5 Rounds each for Time

3 Minutes rest between rounds

 

20 Pullups

30 Pushups

40 Situps

50 Squats

 

10-14-13

 5 RFT

 

45# BB Overhead Walking Lunge, 50 ft

21 Burpees

10-11-13

3 Minute AMRAP

 

3 L- Pullups

6 Medicine Ball Cleans

9 KB Swings

 

Rest 1 minute

Repeat for 3 rounds

10-10-13

5 RFT

 

400 M Run

25 Shoulder to Overhead (135/95)

 

10-9-13

"Jackie" 

1000 M Row

50 Thruster, 45#

30 Pullups

 

10-8-13

Tabata Pushups

then

4 x 50 Yard Sprints

1 Minute Recovery

 

10-7-13

500 M Max Effort Row

then

5-4-3-2-1

Turkish Getups

DB Snatch

 

10-4-13

 

Strength Training session 

10-3-13

"Chelsea" 

 

EMOM for 30 Minutes

 

5 Pullups

10 Pushups

15 Squats

10-2-13

Competition training WOD

 

10-1-13

Row 1000 M

12 Deadlift (75%)

24 GHD Situps

12 HSPU

Run 800 M

 

9-30-13

25-15-5

Wall Ball 2 for 1's

Burpees

 

9-27-13

3 RFT

 

21 Knees to Elbows

21 KB Swings (53/35)

21 Pushups

3 Rope Climbs

21 Box Jumps (20)

21 Back Extensions

150 Ft Walking Lunge

9-26-13

DB Fran

21-15-9

DB Thrusters

Pullups

 

9-25-13

"Griff"

2 Rounds For Time

Run 800 M

Run 400 M Backwards

9-24-13

EMOM 10 Minutes

 

2 Snatch (135/95)

9-23-13

"Elizabeth"

21-15-9 Reps for time

 

Clean (135/95)

Ring Dips

9-20-13

Weightlifting Class

9-19-13

"Roney"

 

4 RFT

 

200 M Run

11 Thrusters (135/95)

200 M Run

11 Push Press (135/95)

200 M Run

11 Bench Press (135/95)

 

9-18-13

9 Min AMRAP

 

5 Handstand Pushups

20 Squats

 

9-17-13

3 RFT

 

9 DB Hang Power Clean + Press

400 M Run

9-16-13

800 M Run

50 Box Jumps

50 Burpees

2000 M Row

 

9-13-13

10 RFT

12 Jump Squats

Shuttle Run

Carioca Drill

 

9-12-13

"EVA"

5 RFT

 

800 M Run

30 KB Swings

30 Pullups

 

9-11-13

Death by Pushup

Ascending by 2

 

Starting with 2 pushups increase EMOM by 2 pushups.  

 

2, 4, 6, etc... until you can no longer complete the required push-ups in 1 minute

9-10-13

21-15-9

Back Squat (135/95)

Push Jerk (115/75)

 

9-9-13

5 RFT

 

Farmers Walk (25 yards)

5 DB Snatch

40 Mountain Climbers

9-6-13

LMG Challenge

Baseline Fitness Testing

9-5-13

LMG Challenge

Baseline Fitness Testing

9-4-13

LMG  Challenge

Baseline Fitness Testing

9-3-13

LMG Challenge

Baseline Fitness Testing

 

9-2-13

Start of Lean, Mean & Green Challenge

 

Team WOD @ 8:30 am

 

8-30-13

3 RFT

500 M Row

12 Deadlifts (275/185)

21 Box Jumps (24/20)

8-29-13

Every Minute on the Minute (EMOM)

10 Minutes

2 Clean & Jerk (135/95)

 

8-28-13

"Karen"

 

150 Wall Balls (20/14)

 

8-27-13

"Angie"

100 of each for time

Pullups

Pushups

Situps

Squats

 

8-26-13

10 Min AMRAP

 

5 Thrusters

8 Medicine Ball Cleans

8-23-13

21-15-9

Overhead Squats

KB Swings

 

8-22-13

4 Rounds for Time

10 Deadlift

10 Hang Power Cleans

10 Front Squats

400 M Run

 

8-21-13

"Zeus"

3 RFT

30 Wall Ball (20/14)

30 SDLHP (75/53)

30 Box Jumps (24/20)

30 Push Press (75/53)

Row 30 Calories

30 Pushups

10 BW Backsquats

 

8-20-13

"Lynne"

5 Rounds for Max Reps

 

BW Bench Press

Pullups

 

No time component

 

8-19-13

5 Rounds

20 Therapy Squats (15/10 Plate)

30 Sec Break

 

8-16-13

Tabata Something Else

 

8 Rounds

20 Seconds On/10 Off

 

Pullups

Pushups

Situps

Squats

 

8-15-13

4 Rounds for Time

 

5 Squat Cleans (135/95)

50 Double Unders

250 M Row

 

8-14-13

"Isabel"

Snatch (135/95)

 

30 Reps for Time

 

8-13-13

5 Rounds for Time

21 Sumo Deadlift High pull (85/65)

21 Rings Dips

8-12-13

10 Rounds for Time

7 Burpees

7 Knees to Elbows

 

 

8-9-13

"Mary"

 

5 Handstand Push-ups

10 Pistols

15 Pull-ups

 

20 Minute AMRAP

8-8-13

27-21-15-9

Thrusters

 

4-3-2-1

Turkish Get-ups

8-7-13

"Linda"

Deadlift (1 1/2 BW)

Bench (BW)

Clean (3/4 BW)

10-9-8-7-6-5-4-3-2-1

 

8-6-13

10 Minute AMRAP

 

7 Medicine Ball Cleans

10 Box Jumps (24/20)

 

8-5-13

"Loredo"

6 Rounds for Time

 

24 Squats

24 Push-ups

24 Walking Lunge Steps

400 M Run

8-2-13

For Time

20 Front Squat (205/135)
30 Box Jumps (30/24)
40 KB Swing (1.5 Pood) (55/35)
50 Wall Ball (20/14)

8-1-13

"Naughty Nancy"

4 RFT

600 M Rum

25 Overhead Squats (140/95)

7-31-13

21-15-9 Reps

Deadlift (BW)

Strict Burpees

 

7-30-13

1000 M Row

then

 

5 RFT (Rounds for Time)

25 Pull-ups

7 Ground to Overhead (135)

 

7-29-13

3 RFT

400 m Run

15 Thrusters (75/55)

15 Toes to Bar 

400 m Run

 

7-25-13

 

25 KB Swings, 1 Burpee

24 KB Swings, 2 Burpee

 

Continue pattern until

 

1 KB Swing, 25 Burpees

 

7-24-13

"Amanda"

9-7-5

 

Muscle Ups

Snatch (135/95)

 

7-23-13

"Michael"

 

3 RFT

 

800 M Run

50 Back Extensions

50 Sit-ups

 

7-22-13

21-18-15-12-9-6-3

Sumo Deadlift Highpull (75/53)

Push Jerk (75/53)

 

7-19-13

4 RFT

400 M Run

10 Squat Cleans

5 Muscle Ups

 

7-18-13

10-9-8-7-6-5-4-3-2-1

Deadlift

GHD Sit-ups

 

7-17-13

"Helen"

 

3 RFT

 

400 M Run

21 KB Swings 

12 Pull-ups

 

7-16-13

4 RFT

25 Wall Ball (20/14)

25 Thrusters (75/55)

 

7-15-13

 

18 Min AMRAP

 

15 Box Jumps

12 Push Press (115/75)

9 Toes to Bar

 

7-12-13

60 Min AMRAP

Run 1 Mile

Find 1 RM 

(change move each round

following the run)

 

 

7-11-13

3 RFT

 

10 Pistols (each leg)

20 Spiderman Push-ups

30 4-Count Flutter Kicks

 

7-10-13

15-12-9

 

Squat Snatch

Ring Dips

 

7-9-13

"Nicole"

 20 Minute AMRAP

 

400 M Run

Max Rep Pull-ups

 

7-8-13

"Filthy Fifty"

 

50 of each

 

Box Jumps (24")

Jumping Pull-ups

Kettlebell Swings

Walking Lunge

Knees to Elbows

Push Press (45#)

Back Extensions

Wall Ball (20#)

Burpees

Double Unders

 

7-5-13

Strength- Snatch 

 

then

 

20 Back Squat (50%)

400 M Run

5 Sumo Deadlift High Pull (75/55)

15 Back Squat (66%)

800 M Run

10 Sumo Deadlift High Pull (75/55)

10 Back Squat (75-85%)

200 M Run

15 Sumo Deadlift High Pull (75/55)

 

 

7-4-13

 

Team WOD

 

7-3-13

 

"Diane"

 

21-15-9

 

Deadlift (225/175)

Handstand Push-ups

 

7-2-13

 

Death by Thruster

 

7-1-13

Strength- Deadlift

 

10 Minute AMRAP

 

Push Press (75/55)

Burpees

 

Start with 1 rep of each, increase by 1 rep of each every round.

(1,1) (2,2) (3,3) etc...

 

6-28-13

Strength- Press

 

21-18-15-12-9-6-3

Back Squat

Hollow Rocks

 

6-27-13

"Kelly"

 

5 Rounds for Time

 

400 M Run

30 Wall Ball (20#)

30 Box Jumps (24")

 

6-26-13

Strength- Back Squat 5x5

 

10 Rounds

Each for Time

100 M Hill Sprints

 

6-25-13

Strength- Clean & Jerk

 

5 RFT

 

500 M Row

135/95# Bench Press, 15 reps

 

6-24-13

"Barbara"

 

5 RFT

3 Minute break between rounds

 

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

6-21-13

CrossFit Total

 

Max Effort of each

 

Back Squat

Press

Deadlift

 

6-20-13

 

21-15-9

 

Left-handed KB Snatch

Right-handed KB Snatch

Handstand Push-ups

6-19-13

Fight Gone Bad

5 Rounds

1 Minute each 

1 Minute break between rounds

 

Rower

Wall Ball (20/14)

Box Jumps (20)

Sumo Deadlift Highpull (75/53)

Push Press (75/53)

 

6-18-13

Strength-Hang Power Clean

 

15-12-9

DB Thrusters, 45#

Negative Pull-ups

 

​6-17-13

For Time:

All with 115#

 

10 Press

15 Overhead Squats

20 Push Press

25 Front Squats

30 Push Jerk

35  Back Squats

 

6-14-13

Strength- Power Snatch



"Annie"

50-40-30-20-10

Double Unders

Abmat Sit-ups

6-13-13

Strength-Push Jerk

For Time:

10 Medicine Ball Cleans

20 Split Squats (each leg)

30 Ring Rows

40 Hollow Rocks

50 Thrusters (45)

60 Walking Lunge (each leg)

6-12-13

Competition Practice 

6-11-13

Strength- Deadlift

For Time:

400 M Run

50 Clapping Push-ups

800 M Run

6 Deadlift @ 85%

1600 M Run

 

6-10-13

Strength- Front Squat

 

16 Minutes-Alternate Movements every other minute on the minute



10 Push Press (115/75)

15 KB Swings (53/35)



6-7-13

2013 CF Games Regional Event 7

4 Rounds for Time



2 Rope Climbs

100 ft Sprint

4 Squat Cleans (225/135)

100 ft Sprint



6-6-13

 

2013 CF Games Regional Event 6

 

100 Double Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead (160/100)

90 ft walking lunge (160/100)



 

6-5-13

​2013 CF Games Regional Event 5

21-15-9 Reps for Time

Deadlift (315/205)

Box Jumps (30/24)



6-4-13

 

2013 CF Games Regional Event 4



For Time



100 Wall Ball (20/14)

100 Chest to Bar Pull-ups

100 Pistols (50 each leg)

100 One-arm DB Snatch (50 each arm)(70/50)

6-3-13

 

2013 CF Games Regional Events 2 & 3



7 Minute Overhead Squat Ladder

30 Burpee Muscle-ups

 

5-31-13

Strength- Deadlift or Clean

100 Thrusters

Start the workout and each

minute with 7 Abmat Sit-ups





5-30-13

Strength-Bench Press 



8 Minute AMRAP



8 Deadlift (135/95)

8 Push Jerk (135/95)

5-29-13

Strength- Front Squat

For Time

10-15-20-25-30

Bar Facing Burpees

5-4-3-2-1

Turkish Get-ups (each arm)

 

5-28-13

Strength- Press



Recovery WOD (CF Endurance)

3x15



GHD Sit-ups

GHD Hip Extensions

KB Swings

Bench Press

Pull-ups



5-27-13

Memorial Day

"Murph"

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run



For Time.

Start and end with a mile run.  Partition the Pull-ups, Push-ups and Squats as needed.   Wear a 20 pound weighted vest or body armor if you have it.  

5-24-13

Strength- Snatch (any)



3 Rounds for Time



15 Overhead Squats

5 DB Snatch (each arm)



5-23-13

Strength- Push Press

5 Rounds for Time

5 Handstand Push-ups

10 Bench Press (135/85)

15 GHD Sit-ups

20 Ring Dips

 

5-22-13

30 Ground to Overhead

5-21-13

Strength- Front Squat

 

4 x 200 Meter Hill Sprint

 

 

5-20-13

Strength- Deadlift



"Jackie"

1000 M Row

50 Thrusters, 45#

30 Pull-ups
 

5-17-13

Strength- Hang Power Clean

 

8 Minute AMRAP

 

6 Box Jumps (24/20)

12 Squats

 

5-16-13

Strength- Back Squat



21-15-9

Hang Power Snatch

Pull-ups

5-15-13

 



Ready for the 

Unknown & unknowable

5-14-13

​Strength- Bench Press 5x5

2 Rounds for Time

 

25 Thrusters (75/45)

25 Overhead Squats

25 Ring Dips

75 Double Unders

5-13-13

​Strength- Front Squat 5x5

10 Rounds for Time



15 Deadlift (135/95)

15 Push-ups



5-10-13

15 Min AMRAP



300 M Row

15 Burpees

25 KB Swings

 

5-9-13

5 Rounds for Time



12 Front Squats

400 M Run

25 Abmat Sit-ups



5-8-13

15-12-9



Snatch (any)

Toes to Bar

5-7-13

Tabata Sets



Pullups

Overhead Squats

Hollow Rocks

Wall Ball 2 for 1's

5-6-13

AMRAP 9 Minutes

Ascending by 3 Reps each round



3 Press/Push Press/Push Jerk

3 KB Swings (53/35)

3 Power Cleans/MBC 

5.3.13

Strength: Hang Power Clean



"Chelsea"



5 Pullups

10 Pushups

15 Squats



Every Minute on the Minute (EMOM)

30 Minutes

5.2.13

Strength: Bench Press



21-15-9

Box Jumps (24/20)

Deadlift (65%)



50 Double Unders between rounds



5.1.13

Strength: Push Press



Tabata-Pullups



Then

Row 1000 M

20 Wall Ball (20/14)

20 Snatch (95/65)

20 Ring Dips

20 Thrusters (95/65)



4.30.13

Strength: Back Squat

 

3 Rounds for Time

800 M Run

21 Push Press (65/45)

4.29.13

Strength: Deadlift



3 Rounds for Time

10 Thrusters (95/65)

20 Hands Release Pushups

30 Abmat Situps

 

4.26.13

3 Rounds for Time 

50 Double Unders

30 Push Jerk 



4.25.13

Team AMRAP 15 minutes

500 M Row

Burpees

Plank



4.24.13

5 Rounds for Time 

400 M Run

15 GHD Sit-ups

15 Hip Extensions

4.23.13

12 Min AMRAP

9 Deadlift (155/100)

12 Pushups

15 Box Jumps (24/20)



4.22.13

20 of each

Wall Ball

Medicine Ball Cleans

Toes to Bar

Pushup Rows

Kettlebell Swings

Weighted Walking Lunge

Abmat Sit-ups

Superman Burpees

​

4.20.13

Strength:

Deadlift 1 RM

then

 

15-9-6

Weighted Pull-ups

Power Clean (75%)



4.19.13

500 M Row

30 Body Weight Bench Press

1000 M Row

20 Body Weight Bench Press

2000 M Row

10 Body Weight Bench Press



​4.18.13

10 Minute AMRAP

2 Pushups

2 Push Press

2 Medicine Ball Cleans



Ascending ladder by 2

​4.17.13

21-15-9

Deadlift (60-75%)

Knees to Elbows (or GHD Sit-ups)



 

4.16.13

Death By Burpee

1 Burpee the 1st minute

then 2 on 2 minutes, 3 on 3 minutes, until you cannot complete the number of reps of the minute.



4.15.13

"Daniel"

50 Pull-ups

400 M Run

21 Thrusters 95/65

800 M Run

21 Thrusters 95/65

400 M Run

50 Pull-ups



4.13.13

50 M Sprint

50 M Walking Lunge

50 DB Bench

50 M Sprint

50 M Walking Lunge

50 Ring Rows

50 M Sprint

50 M Walking Lunge

50 Squats



4.12.13

12 Min. AMRAP

• 5 Front Squats

• 10 Pushups

• 15 Abmat Situps



4.11.13

40 of Each

• Wall Ball

• Burpees

• Hollow Rock

• Kettlebell Swings

• Push Press

• Box Jumps



4.10.13
CrossFit Games WOD 13.5



4.9.13

15-9-6

• Power Cleans

• Ring Dips



4.8.13

Tabata Pushups

3 Min. Rest

400 M Walking Lunge



 

 









 





OPENING HOURS

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

 

  • w-facebook

FIND US

© 2019 Iron Mountain Fitness.