Workout of the Day - August 2018 Archive

8/31/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength- Make Up/Skill work or Mobility

For Time:
100m Walking Lunge
100 Push-ups
100 MBC (20/14)
100 GHD Situps
100m Walking Lunge

8/30/18

Chest to Bar Pull-ups + 1-arm DB Press

"Doubles and Oly"
For Time
50 DU
5 Squat Snatches (185/135)
50 DU
4 Squat Snatches (205/145)
50 DU
3 Squat Snatches (225/155)
50 DU
2 Squat Snatches (245/165)

8/29/18

Shoulder Stamina

Strength: 1RM Back Squat

10 Minute AMRAP:
5 Power Cleans (205/135)
10 Toes to bar

8/28/18

Shoulder Health: Supinated BB Row + OH Carry

Strength: 1 RM Push Press

Every 2 Minutes for 14 Minutes (7 Sets):
3 Overhead Squats

8/27/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1RM Weighted Dips

"Nicole"
20 Minute AMRAP:
400 M Run
Max Reps Pull-ups

8/25/18

GATOR
8 RFT:
5 Front Squats (185/135)
26 Ring Pushups

8/24/18

Supinated Row + Overhead Carry

Strength- Power Snatch (6 sets of 3 Reps)

15 Minute AMRAP:
21 GHD Sit-ups
14 Alt DB Push Jerks

8/23/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength options:
DB FR Walking Lunge (4 sets of 10/leg)
Push Press (3RM)
Weighted Dips (3RM)

1 Mile Time Trial

or

Chelsea

8/22/18

Shoulder Stamina

Skill work/mobility

"Chelsea"
30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats

8/21/18

Chest to Bar Pull-ups + DB Press

Mobility/skill work

Based on CF Beartown Comp Event 1:

Squat Cleans
20 Minute EMOM
2 Reps Every 2 Minutes
(10 sets of 2 reps)

8/20/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (3RM)

CF Beartown Competition Event 2

12-9-6 Reps of:
Deadlifts (225/155) (155/105)
Box Jump Overs (24/20)
Immediately into: 
9-6-3 Reps of
Deadlifts (275-185)(185/135)
Burpee Box Jump Overs (24/20)

8/18/18

MAUPIN

4 RFT:
800 M Run
49 Pushups
49 Situps
49 Squats

8/17/18

Shoulder Health: Supinated Row + Overhead Carry

Strength: 5RM Weighted Dip

5 RFT:
5 DB Hang Squat Snatches, left (70/45)
5 DB Hang Squat Snatches, right (70/45)
5 DB Thrusters (70/45)
200m Run

8/16/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength- DB FR Walking Lunge (4 Sets of 8 Reps/leg)

14 Minute EMOM (7 Sets):

3 Split Jerk

8/15/18

Shoulder Stamina

Strength- 5RM Push Press

15-12-9:
SDLHP (135/95)
C2B Pull-ups

8/14/18

Chest to Bar Pull-ups + DB Press

Strength- 5RM Back Squat

20 Minute EMOM (4 Rounds):

2 Rope Climb
15/12 Cal Assault Bike
:50 Ring Plank (FLR)
12 Jumping Slam Ball 
8 HSPU

8/13/18

Shoulder Health: 1-arm DB High Pull + Dip

"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 GHD Hip Extensions
50 Wall Ball (20/14)
50 Burpees
50 Double Unders

8/11/18

"Hotshots 19"

6 RFT:
30 Squats
19 Power cleans  (135/95)
7 Strict Pull-ups

400m Run

8/10/18

SH- DB Windmill + Farmer's Carry

For Time:
2000 M Row
1 Mile Run
2000m Row
1 Mile Run
2000m Row

or

30 Muscle Ups for time

8/9/18

SH- Chest to Bar Pull-ups + DB Press

CrossFit Total

or

For Time:
2000 M Row
1 Mile Run
2000m Row
1 Mile Run
2000m Row

8/8/18

Shoulder Stamina

CrossFit Total

1RM Back Squat
1 RM Press
1 RM Deadlift

8/7/18

H- Supinated Row + Overhead Carry

Strength- Bench Press (1RM)

3 RFT
200m Farmer's Carry (50/35)
20 Alt DB Sntach (50/35)
20 GHD Sit-ups
20 Box Jumps
20 Push-ups

8/6/18

SH- 1-arm DB High Pull + Dip

Strength- DB Step-ups (4 Sets of 12/leg)

"FRAN"
21-15-9:
Thrusters (95/65)
Pullups

8/4/18

Team WOD:

Marathon Row

8/3/18

Shoulder Health- Supinated Barbell Row + Overhead Carry

5 RFT:
5 Deadlifts (275/185)
10 Burpees

8/2/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Every 2 Minutes for 14 Minutes:
3 Front Squats

8/1/18

Shoulder Stamina

Strength- DB Steps Ups (4 Sets of 10 Reps/leg)

25 Minute EMOM:
- Max Reps of each -
Double Unders
Supinated Barbell Row (75/55)
HR Push-ups
KB Swings (53/35)
- 1 Minute Rest -

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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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