Workout of the Day - 2014 Archive

12/31/14

Strength: 1 RM Power Snatch/Squat Snatch

 

20 Minute AMRAP:

21 Bench Press (135/85)

21 L-Pullups

 

12/30/14

"The End"

 

3 min AMRAP:

20 Cal Row

30 Wall Balls

20 Toes to Bar

30 Box Jumps

20 SDHP (KB 108#)

30 Burpees

20 Shoulder to overheads (135#)

Sled pull

- 1 minute rest - 

6 minute AMRAP of the same movements

- 2 minutes rest - 

Same movements for time

 

 

12/29/14

Strength: 1 RM Back Squat

 

10 Minute AMRAP:

 

6 Push Press (75% of 1 RM)

12 Box Jumps (24/20)

 

 

12/27/14

"HAMMER"

 

5 RFT:

5 Power Clean (135/95)

10 Front Squat (135/95)

5 Jerk (135/95)

20 Pullups

 

 

12/26/14

Strength: 3 RM Split Squats

 

"Angie"

 

100 Pullups

100 Pushups

100 Abmat Situps

100 Squats

 

 

 

12/23/14

Strength: 3 RM Barbell Row

 

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

 

Medicine Ball Cleans (20/14)

Burpees

 

 

12/22/14

Strength: 3 RM Bench Press/Push Jerk

 

20 Minute AMRAP:

 

10 Toes to Bar

20 Back Squats (95/65)

30 Double Unders

 

 

12/20/14

"Thompson"

 

10 RFT:

1 Rope Climb 

29 Back Squats (95/65)

10 M Farmers Carry Barbells (135/95)

 

 

12/19/14

Strength: 5 RM Split Squats

 

10 Minute AMRAP:

10 GHD Situps

15 Hand Release Pushups

10 GHD Situps

30 Squats

 

 

12/18/14

"Fight Gone Bad"

 

1 min each, 5 R for total reps:

Wall Ball (20/14)

Sumo Deadlift High-Pull (75/55)

Box Jump (24/20)

Push Press (75/55)

Row (Calories)

-1 min. rest-

 

12/17/14

Strength: 5 RM Back Squat

 

"Oly Total"

 

Snatch

Clean & Jerk

 

12/16/14

Strength: 5 RM Barbell Row

 

For Time:

9 DL (315/225)

27 Ring Dips

7 DL

21 Ring Dips

5 DL

15 Ring Dips

 

 

12/15/14

Strength: 5 RM Bench Press/Push Jerk

 

"DB Fran"

 

21-15-9:

DB Thrusters (45/30)

Pullups

 

 

12/13/14

"Forrest"

 

3 RFT:

20 L-Pullups

30 Toes to Bar

40 Burpees

800 M Run

 

 

12/12/14

Strength: 1 RM Push Press/Split Jerk

 

20 Minute AMRAP with Partner:

 - For max distance row and reps completed - 

 

Partner 1: Rower

Partner 2: 

25 Abmat Situps

25 KB Swings (53/35)

25 Double Unders

 

 

12/11/14

"Chelsea"

30 Minute EMOM:5 Pullups10 Pushups15 Squats

 

 

12/10/14

Strength: 1 RM Power Clean/C&J

 

12 Minute EMOM:

6 Walking Lunge Steps

 

 

12/9/14

Strength: 1 RM Weighted Pullups

21-15-9:

Hang Power Clean (95/65)

Over bar burpees

Thrusters (95/65)

 

12/8/14

 

Strength: 1 RM Front Squat/Squat Clean

 

4 RFT: 

400 M Run

20 Ring Dips

 

12/6/14

"McCluskey"


3 RFT:
9 Muscle Ups
15 Burpee Pullups
21 Pullups
800 M run

 

 

12/5/14

 

Strength: 5 RM Good Mornings

 

-3 ROUNDS each for reps-

4 Minute AMRAP:

30 Double Unders

10 Pushups

10 Toes to Bar

1 minute rest between rounds

 

 

12/4/14

 

Strength: 3RM Push Press/Split Jerk

5 RFT:
9 DL (135/95)
6 Hang Power Snatch (135/95)
3 Overhead Squats (135/95)

 

 

12/3/14

Strength: 3RM Weighted Pullups 3 RM Split Squats

 

 

12/2/14

Strength: 3RM Front Squat/Squat Clean

 

5 RFT:

250 M Row

30 Box Jumps

 

12/1/14

Strength: 3RM Power Clean/C&J"Death By Thruster"

 

 

11/29/14

"JOHNSON"


20 Minute AMRAP:
9 DL (245/165)
8 Muscle Ups
9 Squat Clean (155/95)

 

 

11/27/14

Team WOD: "Deck of Doom"

 

11/26/14

Strength: 5 RM Negative Pullups/

Weighted Pullups

 

20 Minutes Row for Distance

 

 

11/25/14

Strength: 5 RM Front Squat/Squat Clean

EMOM 15 Minutes:
4 Burpees
5 Box Jumps
6 Wall Balls

 

11/24/14

Strength: 5 RM Push Press/Split Jerk

1/2 "Murph":


800 M Run
50 Pullups
100 Pushups
150 Squats
800 M Run

 

11/22/14

 

"Bell"

3 RFT:
21 DL (185/115)
15 Pullups
9 Front Squats (185/115)

 

 

11/21/14

Strength: 1 RM Push Press/Split Jerk

5 RFT:
10 Handstand Pushups 
20 GHD Situps

 

11/20/14

Strength: 1 RM PC/C&J

"Amanda"
9-7-5:
Muscle Ups
Snatches (135/95)

 

 

11/19/14

"CrossFit Total"

1 RM of each for total #:
Back Squat
Press
Deadlift

 

11/18/14

Strength: 5RM Good Mornings

15 Minute AMRAP (Ascending by 3 each round):

3 Thrusters (95/65)
3 Bar-Facing Burpees
 

 

11/17/14

Strength: 1RM Front Squat/Squat Clean

For Time:
1000 M Row
-then-

5 Rounds of:
25 Pullups
7 Push Jerks (135/85) 

 

11/14/14

Strength: 3 RM Power Clean/C&J

3 RFT:
10 Hollow Rock/Supermans
10 Barbell Row (135/95)
25 KB Swings (72/53)

 

11/13/14

Strength: Good Mornings

For Time:
50-40-30-20-10
Walking Lunge Steps
Double Unders

 

 

11/12/14

 

Strength: Negative Pullups/Weighted Pullups

1 RM Thrusters

 

 

11/11/14

LMG Testing

 

11/10/14

LMG Testing

 

11/8/14

"NED"

 

7 RFT:

11 Back Squats (Body Weight)

1000 M Row

 

 

11/7/14

Strength: 5 RM Negative Pullups/ Pistol skill work

21-15-9:
OHS (115/95)
Ring Dips

 

 

11/6/14

Strength: 5 RM Front Squat or 3 RM Squat Clean

3 RFT:
7 Deadlift (305/205)
7 Muscle Ups 
28 Burpee Box Jumps

 

 

11/5/14

Strength: 3 RM Power Clean or C & J

10 Minute EMOM:
3 Thrusters (115/85)
1 Rope Climb 

 

 

11/4/14

Strength: 5RM "Good Mornings"

3 RFT:
400 M Run
30 Squats
20 Push Press (115/85)

 

 

11/3/14

Strength: 5RM Push Press or Split Jerk 

12 Minute AMRAP:
21-15-9
KB Swings (72/53)
Abmat Situps
   -then-
21-15-9
KB Swings 
Pushups

 

 

11/1/14

"ABBATE"
1 Mile Run
21 C&J (155)
800 M Run
21 C&J (155)
1 Mile Run

 

10/31/14

Strength: 1 RM Clean (any)

20-15-10:
DB/KB Snatch (53/35)
Toes to Bar

End each round with:
3 SDLHP (135/95)

 

 

10/30/14

Filthy Fifty For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

 

10/29/14

Strength: 1 RM Bench Press

3 RM Sumo Deadlift

 

10/28/14

Strength: 1 RM Back Squat

3 RFT:
400 M Run
21 Hang Power Snatch (75/55)
12 Chest to Bar Pullups

 

10/27/14

"Riley"

For Time
1.5 Mile Run
150 Burpees
1.5 Mile Run

 

 

10/25/14

"Mr. Joshua"

5 RFT:
400 M Run
30 Glute-ham sit-ups
15 DL (250/185)

 

 

10/24/14

Strength: 3 RM Walking Lunge Steps

"Kelly"

5 RFT"
400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

 

10/23/14

Strength: 3 RM Clean (any)

3 RFT:
500 M Row
10 Push Press (95/75)

 

10/22/14

Strength: 3 RM Back Squat or OHS

EMOM 12 Minutes:
3 Hang DB Squat Cleans 

 

 

10/21/14

Strength: 3 RM DL

12 Minute AMRAP:

10 Ring Pushups
10 Abmat Situps
25 Double Unders

 

 

10/20/14

Strength: 3 RM Bench Press or Weighted Dips

4 Rounds:
20 KB Swings (53/35)
15 Toes to Bar
10 Back Extensions 

 

 

10/18/14

"Tyler"
5 RFT:

7 Muscle Ups
21 SDLHP (95/65)

 

 

10/17/14

"Rocket"
30 Minute AMRAP:
200 M Run
10 Pushups
15 Squats

 

 

10/16/14

Strength: 3 RM Clean (any)

5 Minute AMRAP
5 Thrusters (95/65)
2 Bar Facing Burpees

3 Minute Rest

10 Minute AMRAP

8 Front Squats (70% of 1 RM)
30 Double Unders
4 Handstand Pushups

 

 

10/15/14

Strength: 5 RM Bench Press or Weighted Dips

Snatch (5-5-3-3-3-1-1-1-1)

 

10/14/14

Strength: 5 RM Back Squat or OHS

10 Rounds - Each for Time:
250 M Row 
2 Minute Rest

 

10/13/14

5 Rounds:
10 Push Press
10 Split Squats (DB or BB)
10 DB Bench 
10 DB or BB Row
10 DL

 

10/11/14

"LOREDO"
Six rounds of: 
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 

 

10/10/14

Strength: 3 RM Clean (any)

 

15 min AMRAP:

3 Bench Press (75% of 1RM)

6 Burpees

9 Ring Rows

 

 

10/9/14

Strength: 1 RM Back Squat or OHS

Teams of 2 (both complete both):
1) "Karen" (150 Wall Ball)
2) Max distance on rower while teammate completes Karen

 

 

10/8/14

Strength: 1 RM Bench Press/Weighted Dips

EMOM 10 Minutes:
6 Walking Lunge Steps (Front Rack or Overhead)

 

 

10/7/14

5 RFT :
5 HSPU
10 Pistols (alternating)
15 Pullups
12 DL (155/95)
9 Hang Power Clean (155/95)
6 Push Jerk (155/95)

 

 

10/6/14

Strength: 1 RM DL 

10 Minute AMRAP
(Ascending by 3 each round)
3 Box Jumps (24/20)
3 MBC 

 

 

10/4/14

“Adrienne”

For time:

400m run
34 Power Cleans (135/95)
34 K2E’s
34 Box Jumps (24/18″)
34 Power Snatches (95/65)
34 KBS’s (53/35)
34 Wall Balls (20/14)
34 Bench Press (135/95)
34 Pullups
34 Burpees
400m Run
 

 

10/3/14

"Barbara"

20 Pullups
30 Pushups
40 Abmat Situps (with strap)
50 Squats

5 Rounds/ 3-minute rest between rounds.

 

 

10/2/14

1600 M Run-Max effort

Strength: 3 RM Walking Lunge Steps (Front Rack, Overhead or DBs)

5 RFT:
15 Wall Ball 
30 Double Unders (60 Singles)

 

 

10/1/14

Strength: 3 RM DL

Clean & Jerk
1x7 (1-1-1-1-1-1-1)

 

9/30/14

Strength: 3 RM Bench Press or Weighted Dips

For Time:
30 Calories Row
30 Burpees jumping over BB
30 Hang Cleans (135/95)

 

 

9/29/14

Strength: 3 RM Back Squat or OHS 

 

3 RFT

20 GHD Situps

30 BB Row (95/75)

40 DB Snatch (20 reps each arm)

 

 

9/27/14

"Danny"
20-min AMRAP 


30 Box Jumps
20 Push Press (115)
30 Pullups

 

 

9/26/14

"The Seven"

7 Rounds/7 Reps of each

 

Handstand Pushups

Thrusters (135/95)

Knees to Elbows

Deadlift (245/165)

Burpees

KB Swings (72/53)

Pullups

 

 

 

9/25/14

Strength: Clean technique work

 

"Elizabeth"

21-15-9 

Clean (135/95)

Ring Dips

 

 

9/24/14

Strength: 3RM Deadlift

 

EMOM: 10 Minutes

2 Front Squats @ 85% of 1RM

1 Rope Climb

 

 

9/23/14

Strength: 5 RM Weighted Dips/Bench Press

 

For Time:

800 M Run

50 Box Jumps (24/20)

50 Pushups

50 Abmat Situps with yoga strap

800 M Row

 

 

9/22/14

Strength: 5RM OHS/Back Squat 

 

For Time:

20 Press (95/65)

40 Walking Lunge Steps 

30 Push Press (95/65)

60 Walking Lunge Steps

40 Push Jerk (95/65)

80 Walking Lunge Steps

 

 

9/20/14

"BULL"


2 RFT:
200 Double-Unders
50 OHS (135/95)
50 Pull-ups
Run 1 mile

 

9/19/14

Strength: 3 RM Split Squats

 

For Time:

21 Deadlift (225/155)

400 M Row

18 DL

400 M Row

15 DL

400 M Row

12 DL

400 M Row

 

9/18/14

Strength: 1 RM Snatch (any)

 

1600 M Row - Max effort

 

-5 minute Rest-

 

21-15-9

Box Jumps (24/20)

Abmat Situps

 

 

9/17/14

Strength: 1 RM Weighted Pullups

 

EMOM -- 10 Minutes

6 Overhead Walking Lunges (3 each leg)

 

 

9/16/14

Strength: 1 RM Front Squat

 

5 RFT

5 Thrusters (155/95)

10 Toes to Bar

15 KB Swings (72/53)

 

9/15/14

Lean Mean Green Challenge

Fitness Testing

 

9/12/14

3 RM Snatch (any)

 

Team WOD

 

9/11/14

Strength: 3 RM Split Squat

 

"Whitten"

 

5 RFT

22 KB Swings (72/53)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)

 

9/10/14

Strength: 3RM Weighted Pullups

 

 

12 Minute EMOM:

3 Squat Cleans

 

 

9/9/14

Strength: 3RM Front Squat

 

 

3 Minute AMRAP:

9 Power Clean (same bar for all: 115/75)

9 Push Press

9 SDLHP 

 

1 Minute Rest

 

4 Minute AMRAP:

6 Power Clean

6 Push Press

6 SDLHP

 

1 Minute Rest

 

5 Minute AMRAP:

3 Power Clean

3 Push Press

6 SDLHP

 

9/8/14

 

10-8-6-4-2

Knees to Elbows

Power Snatches (115/85)

OHS (115/85)

 

9/5/14

Strength: 5RM Split Squat

 

21-15-9:

Deadlift (225/155)

Ring Dips

 

9/4/14

Strength: 3 RM Snatch (any)

 

 

"Helen"

 

3RFT:

400 m Run

21 KB Swings (53/35)

12 Pullups

 

9/3/14

Strength: 5 RM Push Press

 

Clean & Jerk (3 RM)

 

 

9/2/14

Strength: 5 RM Front Squat

 

 

For Time:

500 M Row

30 Bench Press (BW)

1000 M Row

20 Bench Press (BW)

2000 M Row

10 Bench Press (BW)

 

8/30/14

"RANKEL"

20 MINUTE AMRAP

6 Deadlifts  (225/150)7 Burpee Pullups10 KB Swings (2 pood)200 M Run

 

8/29/14

Strength: 1 RM Weighted Pullups

 

 

"Alexander"

 

5 RFT:

31 Back Squats (135/95)

12 Power Cleans (185/135)

 

8/28/14

Strength: 1 RM Split Squat

 

 

"Death By Jump Rope"

 

Start with 50 singles the first minute

Increase by 5 singles each minute

 

8/27/14

Strength: 1 RM Push Press

12 Minute EMOM:

 

Sled Push (1 direction each minute) 

 

8/26/14

Strength: 1 RM Snatch (any)

 

14 Minute AMRAP:

 

400 M Run

10 Pushups/DB Row (5 each arm for DB Row)

20 Abmat Situps

 

8/25/14

Strength: 1 RM Front Squat

 

"JACKIE"

1000 M Row

50 Thrusters (45/35)

30 Pullups

 

8/24/14

"Severin"

 

50 Strict Pullups

100 Hand Release Pushups

5k Run

 

If you've got a twenty pound vest or body armor, wear it.

 

8/22/14

For Time:
50 Hand Release Pushups
25 Jumping Ball Slams
1:00 Battle Rope
50 KB Swings
25 GHD Situps
1:00 Push Sled
50 Box Jumps
25 Burpees
1:00 Pull Sled
50 Therapy Squats
25 Hollow Rock/Supermans
1:00 Farmer's Carry

 

8/21/14

Strength: 3 RM Split Squats


10 Rope Climbs 
Rest 1 minute between each

 

8/20/14

Strength: 3RM Push Press

 

Baseline (For Time):

500m Row

40 Squats

30 Abmat Sit-ups

20 Hand-release Push-ups

10 Pull-ups

 

"Griff"

800m Run

400m Run Backwards

800m Run

400m Run Backwards

 

8/19/14

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

DL (1 1/2 BW)

Bench (BW)

Clean (3/4 BW)

 

8/18/14

Beat the Coaches Challenge of the Week: Max Abmat Sit-ups in 2:00

 

Strength: 3RM Front Squat3 RFT

30 DB Press (35/25)20 Weighted Pullups (35/25)10 Weighted Dips (35/25)

 

8/17/14

"Hotshots 19"

6 RFT

 

30 Squats19 Power Cleans (135)7 Strict Pull-upsRun 400 meters

 

8/15/14

Team WOD

 

8/14/14

Strength: 5 RM Split Squats

 

For Time

 

400 M Run

50 KB Thrusters (35/26)

30 Burpees

800 M Run

30 Burpees

50 KB Thrusters (35/26)

400 M Run

 

(based on "The Beach" from the 2014 CrossFit Games)

8/13/14

Strength: 3 RM Snatch (any)

 

Turkish Getups

3-3-2-2-2-1-1-1-1-1

 

 

8/12/14

Strength: 5 RM Push Press

 

Tabata This!

20 Seconds of work/10 seconds rest

8 Rounds

1 Minute rest between movements

 

Rowing (Calories)

Squats

Pullups

Pushups

Situps

 

8/11/14

Strength: 5 RM Front Squat

 

12 Minute AMRAP

Ascending by 3 each round

 

3 Toes to Bar

3 Push Jerk (75/55)

3 Sumo Deadlift High Pull (75/55)

8/10/14

"Jack"

20 Minute AMRAP

 

10 Push Press (115/85)

10 KB Swings (53/35)

10 Box Jumps (24/20)

8/8/14

Triple 3

3000 M Row

300 Double Unders

3 Mile Run

 

(From the 2014 CrossFit Games)

8/7/14

Strength: 1 RM Barbell Row

 

5 Rounds for Time 

15 Power Cleans (115/85)

9 Handstand Pushups

8/6/14

Strength: 1 RM Push Jerk

 

Every Minute on the Minute

12 Minutes

2 Tire Flips

8/5/14

Strength: 1 RM Back Squat

 

For Time

21-15-9

Burpees

Press (95/65)

Goblet Squats

 

8/4/14

Strength: 1 RM Bench Press

 

"The Freak"

For TIme (Fran, Eva, Annie, Kelly Combo)

21 Thrusters: 95/65

21 Pull-Ups

800 M Run

30 KB Swings 53/35

30 Pull-Ups

50 Double Unders

50 ABMAT Sit-Ups

400 M Run

30 Box Jumps 24/20

30 Wall Balls 20/14

 

8/3/14

"Roy"

5 RFT

15 DL 225

20 Box Jumps

25 Pullups

 

8/1/14

Clean & Jerk 

1 X 7

Rest 5:00 minutes

Roue 2k Time Trial

7/31/14

Strength: 3 RM Push Jerk

 

For Time:

100-Meter walking lunge

800-Meter run

100 Squats

 

7/30/14

Strength: 3 Rep Max Barbell Row

 

Thruster 

3-2-2-2-1-1-1-1-1

 

7/29/14

Strength: 3 Rep Max Back Squat

 

"Death By Pullups"

1. Pullup the 1st Minute

2. Pullups the 2nd Minute

3. Continue until you cannot complete the required reps in the minute allowed.

 

7/28/14

Strength: 3 Rep Max Bench Press

 

"The Ghost"

6 Rounds / 1 Minute Each

Rowing

Burpees

Double Unders

Rest

Separate scores for each

 

7/27/14

"Blake"

 

Four Rounds For Time:

100 Foot Walking Lunge with 45 LB 

Plate Held Overhead

30 Box Jumps, 24 Inch Box

20 Wallball shots, 20 Pound Ball

10 Handstand Push-ups

 

7/25/14

3 Rounds For Time

25 GHD Situps

5 Clean & Jerk (205/155)

 

7/24/14

Strength: 3 RM Deadlifts

 

4 RFT

With a weighted Vest or Dumbells

50 Step Ups (20)

400 M Run

 

7/23/14

Strength: 5 RM Barbell Row

 

"Hard Cindy"

 

20 Minute AMRAP

 

5 Weighted Pullusps (35/20)

10 Pushups with Feet on 30" Box

15 Squats holding a 45/25 Plate

 

7/22/14

Strength: 5 Rep Max Back Squat

 

4 Rounds For Time

12 Box Jumps (24/20)

6 Toes To Bar

3 Push Press (115/85)

 

7/21/14

Strength: 5 Rep Max Bench Press

 

12 Minute As Many Reps As Possible

5 Front Squat (@75% of 1 Rep Max)

10 Burpees

 

7/20/14

"DG"

10 Minute AMRAP

8 Toes To Bar

8 Dumbbell Thrusters

12 Steps of DB Walking Lunge

 

7/18/14

"Grace"

For Time

30 Clean and Jerks

 

7/17/14

Strength: 1 Rep Barbell Row

 

For Total Reps

2:00 Minutes of Each

Pullups

Pistols

Calorie Row

Wall Balls

 

 

 

7/16/14

Strength: 1 RM BAck Squat

 

EMOM (12 Minutes)

1 Power Snatch (80% of 1 RM)

2 OHS

 

 

 

7/15/14

Strength: 1 Rep Max Push Jerk

 

"Diane"

21-15-9

Deadlift 

Handstand Pushups

 

7/14/14

Strength: 1 Rep Max Bench Press

 

20 Minutes

As Many Reps As Possible

 

5 Ring Dips

10 Hollow Rocks

20 Double Unders

 

7/13/14

"Jason"

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

 

7/11/14

3 RFT (Rounds For Time)

21 Burpees

21 Wall Balls

21 Squat Cleans (135/95)

 

7/10/14

10 Rounds OF:

1 Minute Of Rowing

Rest 15 Seconds

30 Seconds of 95-lb. Shoulder Press

Rest 15 Seconds

 

7/9/14

3 Rep Max Push Jerk

3 RM Barbell Row

Every Minute On The Minute

12 Minutes

6 Front Rack Walking Lunges 3 each leg

 

7/8/14

3 Rep Max Back Squat

5 Rounds For Time

5 Power Snatch (95/75)

10 Box Jumps (24/20)

15 Pushups

 

7/7/14

3 RFT (Rounds For Time)

50 Medicine Ball Cleans

800 M Run

 

7/6/14

"JOSH"

95 # OHS, 21 Reps

42 Pull-Ups

95 # OHS, 15 Reps

30 Pull-Ups

95 # OHS, 9 Reps

18 Pull-Ups

 

7/4/14

Team Kickball @ "Old Track" by AHS

9:30 AM

7/3/14

Strength: 5 RM Barbell Row

 

5 RFT

400 M Run

15 Thrusters 95/65

 

7/2/14

5 RM Back Squat

 

15 Handstand Pushups

3 L-Pullups

12 HSPU

6 L-Pushups

9 HSPU

9 L-Pullups

6 HSPU 

12 L-Pushups

3 HSPU

15 L-Pushups

 

7/1/14

Strength: 5 RM Push Jerk

 

10 Rounds Of:

1 Minute Rowing

Rest 15 Seconds

30 Seconds Of Pushups

Rest 15 Seconds

 

6/30/14

Strength: 5 RM Bench Press

 

4 RFT

25 KB Swings (53/35)

25 Box Jumps (24/20)

 

6/29/14

Zembiec

5 RFT

11 Back Squats (185/135)

7 Strict Burpee Pullups

400 M Run

 

6/27/14

21-15-9

Squat Cleans (135/95)

Hand Release Pushups

 

6/26/14

50 Calorie Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Ball (20/14)

50 Ring Dips

50 Wall Ball

50 Deadlifts

50 Box Jump Overs

50 Calorie Row

 

6/25/14

1 RM Back Squat

1 RM Push Jerk

 

25 Negative Pullups

 

 

6/24/14

Strength: 1 RM Barbell Row

 

3 Rounds

Run 60 Seconds / Rest 60 Seconds

Run 60 Seconds / Rest 45 Seconds

Run 60 Seconds / Rest 30 Seconds

Run 60 Seconds / Rest 15 Seconds

 

 

6/23/14

Strength: 1 RM Bench Press

 

5 RFT

15 Overhead Squats (95/65)

30 Double Unders

 

 

6/22/14

Helton

3 RFT

800 M Run

30 DB Squat Cleans 50#

30 Burpees

 

6/20/14

3 RFT

10 Squat Snatch

400 M Run

 

6/19/14

Fight Gone Bad

3 Rounds of:

Wall-Ball, 20 lb ball, ten ft target

Sumo Deadlift High-Pull, 75 lbs

Box Jumps 20" box

Push-Press, 75 lbs

Row

In this workout, you will move from each of the five stations after one minute.

 

 

6/18/14

3 RM Bench Press

3  RM Push Jerk

3 RM Weighted Dips

 

6/17/14

Strength: 3 RM Barbell Row

5RFT

10 Pullups

5 Pistols Right Leg

10 Toes To Bar

5 Pistols Left Leg

6/16/14

Strength: 3 RM Bench Press

3 RFT

1k Row

15 Thrusters (115/85)

 

6/15/14

"Hansen"

5 RFT (Round For Time)

30 KB Swings (72/53)

30 Burpees

30 GHD Situps

 

6/13/14

12 Minute AMRAP

3 Squat Snatch

5 Handstand Pushups

7 Box Jumps (24/20)

 

 

6/12/14

5 RM Barbell Row

4 RFT (Rounds For Time)

25 Burpees

25 Pullups

 

6/11/14

 

5 RM (Rep Max) Back Squats

5 RM Push Jerk

 

6/10/14

 

5 RM Bench Press

7 RFT

7 Front Squats (155/115)

7 Ring Dips

 

6/09/14

 

3 RM Squat Snatch

Run 1600 M

Rest 3 Minutes

Run 1200 M

Rest 2 Minutes

Run 800 M

Rest 1 Minute

Run 400 M

 

6/06/14

 

7 RFT (Rounds For Time)

7 Squat Snatch  (115/75)

40 Double Unders

 

6/05/14

 

"Nancy"

5 RFT (Rounds For Time)

400 M Run

15 Overhead Squats (95/65)

 

6/04/14

 

EMOM (Every Minute On The Minute)

10 Minutes

3 Reps of Sumo Deadlift High Pull

 

6/03/14

 

4 Rounds For Time

500 M Row

25 Bench Press (135/95)

 

6/02/14

 

1 Mile Run Time Trial

Then Recovery WOD

3 Times of 15 Reps each

GHD Situps

GHD Hip Extensions

Pullups

Bench Press

KB Swings

 

5/30/14

 

5 RFT

20 Strict Ring Dips

14 Thrusters (135/95)

 

5/29/14

Strength: 1 RM Bench Press

3RFT 

50 Calorie Row

15 Handstand Pushups

50 Double Unders

 

5/28/14

Strength: 1 RM Push Press

 

Find 1 RM Front Squat

Then, 4x5 Reps @ 90% of 1 RM

 

5/27/14

Strength: 1 RM Snatch (Any)

 

4 RFT

25 Wall Balls (20/14)

100 ft Walking Lunges

3 Rope Climbs

 

5/26/14

MURPH CHALLENGE

1 Mile Run

100 Pull Ups

200 Push Ups 

300 Squats

1 Mile Run

 

5/23/14

3 RM Snatch

 

50-40-30-20-10

GHD Situps

KB Swings (72/53)

 

 

5/22/14

3 RM Dead Lift

 

8 Rounds

Alternating on the Minute

Max Reps Double Unders

Hold Plank

 

 

5/21/14

Strength: 3 RM Front Squat

3 RM Bench Press

 

Every Minute On The Minute (EMOM)

10 Minutes

3 Split Squats (Each leg)

 

5/20/14

Strength: 3 RM Push Press

 

5 RFT 

25 ft Overhead Walking Lunge Steps

(135/95)

15 Knees to Elbows

 

5/19/14

Strength: 3 RM Clean

 

WOD: 

20 Minute Amrap

Run 400 M

Then 3 Rounds of:

5 Pullups

10 Pushups

15 Squats

 

 

5/16/14

5RM Split Squats

20 Minute AMRAP

20 Ring Rows

20 Wall Balls (20/14)

 

 

5/15/14

5RM Push Jerk

 

Tabata Something Else

Pullups

Pushups

Abmat Situps

Squats

 

 

5/14/14

5RM Bench Press

3RM Power Cleans

 

10 Rounds For Time

5 OHS (65% of 1RM)

50 M Hill Sprint

 

Rest 30 Seconds Between Rounds

 

 

5/13/14

5RM Barbell Row

 

4 Rounds For Time

 

15 Box Jumps (24/20)

15 Push Press (95/65)

15 Dips

 

5/12/14

5RM Back Squat

 

For Time

21 Deadlift (225/185)

800 M Run

15 Deadlift (225/185)

800 M Run

9 Deadlift (225/185)

800 M Run

 

 

5/9/14

1RM Power Clean

 

21-15-9-6-3

Strict Handstand Pushups

Front Squats (195/135)

Burpees

 

 

5/8/14

1 RM Overhead Squat

1 RM Weighted Dips

 

"Grace"

 

For Time

3o Clean & Jerk (135/95)

 

 

5/7/14

3RM Deadlift

 

AMRAP

 

Round 1

3 Minutes

 

10 DB Bench Presses

10 DB Row

10 Goblet Squats

 

1 Minute Break

 

Round 2

4 Minutes

 

8 DB Bench Presses

8 DB Row

8 Goblet Squats

 

1 Minute Break

 

Round 3

5 Minutes

 

6 DB Bench Presses

6 DB Row

6 Goblet Squats

 

5/6/14

1RM Push Press

 

For Time :

500 M Row

100 Double Unders

40 Abmat Situps

75 Double Unders

30 Abmat Situps

50 Double Unders

20 Abmat Situps

25 Double Unders

500 M Row

 

5/5/14

1RM Front Squat

 

"Eva"

5 Rounds for Time

 

800 M Run

30 KB Swings

 

30 Pullups

 

5/2/14

3RM Deadlift

 

"Fran"

21-15-9

Thrusters (95/65)

Pullups

5/1/14

3RM Bench Press

 

12 Minute AMRAP

 

15 Backsquats (Bodyweight)

400 M Run

 

4/30/14

3RM Split Squat

3RM Snatch (any)

 

Hang Power Clean

3@50%

3@60%

3@65%

2@70%

2@70%

 

4/29/14

 

3RM Front Squat

 

4 Rounds for Time

 

Max Rep Handstand Pushups

15 Barbell Row

 

Rest 1 minute between rounds

4/28/14

3RM Press

 

5 RFT

5 Overhead Squats (135/95)

10 Box Jumps (24/20)

15 Abmat Situps

 

 

4/25/14

Team WOD

 

4/24/14

3RM Power Clean

 

For Time

300 KB Swings

4/23/14

5RM Back Squat

5RM Weighted Dips

 

"Isabel"

30 Snatch (135/95)

4/22/14

5RM Bench Press

 

3 Minute AMRAP

3 Rounds

1 Minute rest between rounds

 

3 Deadlift (135/95) 

6 Hand Release Pushups

9 Squats

4/21/14

5RM Overhead Squat

 

21 Press (95/65)

400 M Run

21 Push Press (95/65)

400 M Run

21 Push Jerk (95/65)

4/18/14

1 RM Power Clean or Clean

 

10 RFT

 

6 Toes To Bar

6 Wall Ball (20/14)

6 KB Swings (53/35)

4/17/14

1 RM Bench Press

 

6 RFT

 

10 Box Jumps (24/20)

10 GHD Situps

10 Ring Dips

 

 

4/16/14

CrossFit Total

 

1 Rep Max of each

 

Back Squat

Press

Deadlift

4/15/14

1 RM Weighted Dips

 

4 RFT

 

15 DB Thrusters 

20 Walking Lunge Steps

15 Burpees

 

4/14/14

1 RM Barbell Row

 

"Mary"

20 Minute AMRAP

 

5 Handstand Pushups

10 Pistols

15 Pullups

4/11/14

3RM Snatch Grip Deadlift

3RM Weighted Pullups

 

12 Minute AMRAP

 

10 Power Cleans (135/95)

200 M Row

4/10/14

3 RM Bench Press

 

10 50 M Hill Sprints

Recover walking back downhill

4/9/14

Hang Power Snatch

3-3-3-2-2

 

Barbell Walking Lunge

5x5

 

Push Jerk

3-3-3-2-2

4/8/14

3RM Barbell Row

 

"Plyo Barbara"

 

5 Rounds.  Each for Time.

 

10 Plyo Pushups

15 Jumping Pullups

20 Hollow Rocks

25 Jumping Squats

 

4/7/14

3RM Front Squat

 

3 RFT

50 Double Unders

25 KB Swings

25 Box Jumps (24/20)

 

4/4/14

5 RM Press

 

For Time and Reps

 

1k Row

Tabata Squats

1k Run

 

4/3/14

5 RM Split Squats

5 RM Weighted Pullups

 

Push Press

12x2 on 45 Seconds

@ 65% of 1 RM

Dynamic Effort

4/2/14

CF Games Open WOD 14.5

4/1/14

LMG Challenge Fitness Testing 

 

or

 

21-15-9

Power Clean (135/95)

DB Bench Press 

 

3/31/14

LMG Challenge Fitness Testing

 

3/28/14

 

Team WOD

 

3/27/14

 

1 RM Bench Press

3 RM Split Squats

 

Every Minute on the Minute

10 Minutes

 

2 Front Squat

@ 65% of 1 RM

Dynamic Effort

3/26/14

1 RM Power Clean

 

5 Rounds for Time

 

5 Deadlift (315/215)

10 Burpees

3/25/14

1 RM Back Squat

 

CF Games Open WOD 14.4

3/24/14

1 RM Push Press

 

5 Rounds for Time

 

7 Overhead Squats (135/95)

14 Pushups

28 Double Unders

 

3/21/14

3 RM Clean/Power Clean

 

Clock set for 12 Minutes

 

4 Minutes of Clean & Jerk (135/95)

4 Minutes of Rowing

4 Minutes of Burpees

3/20/14

3 RM Split Squats

3 RM Weighted Dips

 

Every Minute on the Minute

 

1 Power Snatch

2 Hang Power Snatches

3 Overhead Squats

3/19/20

3 RM Bench Press

 

5 Rounds for Time

 

400 M Run

21 Back Squat (135/95)

7 Muscle Ups

3/18/14

3 RM Back Squat

 

"Annie"

Reps for Time

50-40-30-20-10

Double Unders

Abmat Situps

3/17/14

CF Games Open WOD 14.3

 

3/14/14

3RM Deadlift (Snatch Grip)

 

4 Rounds for Time

 

15 Wall Balls

100ft Walking Lunge

10 DB Snatch (45/35) each arm

3/13/14

5 RM Weighted Dips

5 RM Split Squats

 

Clean & Jerk

1-1-1-1-1-1-1

Rest 90 seconds between each rep

3/12/14

3 Rounds for Time

 

500 M Row

15 DB Thrusters (40/30)

15 Toes to Bar

3/11/14

Strength- 5 RM Push Jerk

 

21-15-9

Front Squat

Burpees

3/10/14

For Time

 

800 M Run

20 Ring Pushups

800 M Run

30 Box Jumps (24/20)

800 M Run

40 Abmat Situps

800 M Run

50 Therapy Squats (15/10)

3/7/14

CF Games Open WOD 14.2

3/6/14

3 RM Squat Clean

3 RM Deadlift

 

Every Minute on the Minute

12 Minutes

 

3 Thrusters (105/75)

3/5/14

1 RM Back Squat

 

"Lynne"

 

5 Rounds for Max Reps

No Time Component

 

Bench Press (Body Weight)

Pullups

3/4/14

5 Rounds for Time

 

5 Split Squats (45/35) each leg

30 KB Swings (53/35)

10 Ring Dips

 

3/3/14

Lean Mean & Green 

Baseline Fitness Testing

 

2/28/14

CF GAMES OPEN WOD 14.1

 

2/27/14

3 RM Power Clean

3 RM Push Jerk

 

5x5 Back Squat

2 Second hold in bottom

 

2/26/14

3 RM Snatch

 

Max Reps of each during time

 

1 Minute of Squats

2 Minutes of Double Unders

3 Minutes of Pushups

4 Minutes of Abmat Situps

5 Minutes of Pullups

 

2/25/14

3 RM  Barbell Row

 

Team WOD

 

A. 250 M Row

B. Plank

C. 100 KB Swings

100 MBC

100 Box Jumps

 

Rotate positions after rower completes 250 M Row.  WOD is completed when all reps of KB Swings, MBC and Box Jumps are completed as a team.

 

2/24/14

 

3 RM Front Squat

 

4 Rounds

 

400 M Run

Max Reps Bench Press

2/21/14

5 RM Bench Press

 

Run 800 M

Recover*

Run 400 M

Recover*

Run 200 M

Recover*

Run 100 M

 

* Recovery is 1:1

e.g. 800 M run=4:00 then recover 4:00 before starting 400 M run.  

2/20/14

5 RM Front Squat

5 RM Push Press

 

Every Minute on the Minute

12 Minutes

 

6 Walking Lunge Steps

(Must clean the bar from the ground)

2/19/14

Attempt PRs with as much warm-up, ramp-up and rest between efforts as needed.

 

1 RM Deadlift

1000 M Row

Pull-ups

2/18/14

5 RM Press

 

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

2/17/14

5 RM Back Squat

 

For Time

20 DB Snatch

20 MBC/Wall Ball

20 GHD Situps w/Med Ball

20 Burpee Box Jumps

20 Jumping Slam Balls

2/14/14

"Jack"

20 Minute AMRAP

10 Push Press (115)

10 KB Swings (1.5 Pood)

10 Box Jumps (24)

2/13/14

1 RM Front Squat

1 RM Push Jerk

 

5x5 Split Squat

Max Reps on Last Set

2/12/14

1 RM Bench Press

 

20 Pistols

5 Deadlift (185/115)

15 Pistols

10 Deadlift

10 Pistols

15 Deadlift

5 Pistols

20 Deadlift

2/11/14

3 RM Barbell Row

 

5 K Row

 

or

 

1 Min On 1 Min off Aerodyne

 

2/10/14

3 RM Back Squat

 

"Angie" 

100 Pullups

100 Pushups

100 Situps

100 Squats

 

2/7/14

Strength

3RM Push Press

 

21-15-9

Hang Cleans

Toes to Bar

2/6/14

Strength

3 RM Deadlift

3 RM Weighted Dips

 

Every Minute on the Minute

12 Minutes

 

2 Front Squat (75% 1 RM)

2/5/14

Strength

3 RM Clean/Power Clean

 

10 RFT

12 Burpees

12 Pullups

2/4/14

Strength

3 RM Bench Press

 

"Jerry"

Run 1 Mile

Row 2 K

Run 1 Mile

2/3/14

Strength

3 RM Back Squat

 

7 Minute AMRAP

3 Deadlift (225/155)

5 Pushups

7 KB Swings (70/53)

 

 

1/31/14

"Amanda"

9-7-5

Muscle Ups

Snatch (135/95)

1/30/14

Strength WOD:

3x6 Power Cleans

5x5 Weighted Pullups

 

3x6 1st Pull Snatch (110% Max)

1/29/14

Strength:

Push Press

 

4 RFT

Row 1000 Meters

Rest 90 Seconds between each

1/28/14

Strength:

Front Squat

 

3 RFT

20 of each

 

Hand Release Pushups

Chest to Bar Pullups

Therapy Squats

GHD Situps

GHD Hip Extensions

1/27/14

Strength:

Deadlift

 

For Time:

45 Thrusters

45 Ring Dips

1/24/14

1500 M Row

60 Back Squats (115/75)

1000 M Row

40 Power Cleans (115/75)

500 M Row

20 Push Press (115/75)

1/23/14

Strength WOD

 

5x5 DB Bench 

Max Reps last set

1/22/14

"Dirty Dozen"

25 Walking Lunge Steps

20 Pullups

50 Box Jumps (20")

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings 

30 Abmat Situps

20 Hang Squat Cleans (35/25 DB)

25 Back Extensions

30 Wall Ball (20/14)

3 Rope Climb Ascents

 

1/21/14

25-15-5

Sumo Deadlift High Pull (115/75)

Decline Pushups

1/20/14

"Nicole"

20 Minute AMRAP400 M Run

Max Rep Pullups

 

1/17/14

15-12-9-6-3

Barbell Row (135/95)

Clean & Jerk (135/95)

Hand Release Pushups

1/16/14

Strength WOD

 

20 Negative Pullups

1/15/14

3 Rounds for Time

 

100 Double Unders

30 Hollow Rock/Supermans

30 Jumping Squats

 

1/14/14

10 Minute AMRAPAscending by 3 each round

 

3 Push Press (75/55)

3 Box Jumps (24/20)

 

1/13/14

"Helen"

3 Rounds for Time

400 M Run

21 KB Swings

12 Pullups

1/10/14

"Kelly"

5 Rounds for Time

 

Run 400 M

30 Box Jumps (24/20)

30 Wall Ball (20/16)

 

1/9/14

Strength WOD

5x5 Bench Press

5x5 Back Squat

 

5x5 Barbell Row

Max reps on last set

1/8/14

15-12-9

Power Cleans (135/95)

Ring Pushups

1/7/14

3 Minutes each/Max Reps

1 Minute break between each

 

Double Unders

Slosh Pipe Walking Lunge Steps

Bench Press (45/35)

Rowing (Max Distance)

1/6/14

"The Seven"

7 Rounds, 7 Reps of each

 

Handstand Pushups

Thruster

Knees to Elbows

Deadlift

Burpees

KB Swings

Pullups

 

1/3/14

Strength WOD

1 RM BB Row

1 RM Snatch

 

5x5 Front Squat

2 second hold in bottom

 

1/2/14

3 RFT

20 Pushups DB Row

20 Pistols

30 KB Swings (55/35)

 

 

1/1/14

"Lumberjack 20"

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

 

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