Workout of the Day - February 2015 Archive

 

2/28/15

"Adam Brown"

2 RFT:

24 Deadlift (295/ 205)

24 Box Jumps (24/20)

24 Wallball (20/14)

24 Bench Press (195/125)

24 Box Jumps (24/20)

24 Wallball shots (20/14)

24 Clean (145/105)

 

2/27/15

CrossFit Open 2015

 

15.1 - 9 Min AMRAP:

15 Toes-to-Bar

10 DL (115/75)

5 Snatch (115/75)

- then - 

15.1A - 1RM Clean & Jerk (until clock hits 15)

 

2/26/15

Strength: 5RM Walking Lunge

 

"Diane"

21-15-9:

Deadlift (225/155)

Handstand Pushups

 

2/25/15

Strength: 3RM Front Squat/OHS

 

15 Minute EMOM:

5 Min: 5 Touch and Go Power Cleans @ 50% of 1RM

4 min: 4 reps @ 60% of 1RM

3 min: 3 reps @70% of 1RM

2 min: 2 reps @ 80% of 1RM

1 Min: 1 rep @ 90-95% of 1RM

 

2/24/15

Strength: 3 RM Bench Press/Push Press

 

5K Row

 

2/23/15

Strength: 3 RM DL

 

5 Rounds, EACH for Time:

 

20 Chest to Bar Pullups

30 Wall Ball (20/14)

40 Pushups

Rest precisely 3 minutes

 

2/21/15

"Rahoi"

12 Min AMRAP:

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-Facing Burpees

 

2/20/15

Strength: Make up/Skill work

 

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

Power Cleans (115/85)

Pistols Right Leg

Pistols Left Leg

 

2/19/15

Strength: 5RM Walking Lunge Steps

 

For Time:

20 Slosh Bar Lunges

1:00 Battle Rope

100 M Farmer's Carry

3 Rope Climbs

1:00 Aerodyne

25 Jumping Slam Balls

25 GHD Situps

40 Box Step-ups with DB

30 Therapy Squats with Hip Circle 

30 Baseball Bat Swings

10 Bench with Earthquake Bar

10 Triple Unders

 

2/18/15

Strength: 5 RM Front Squat/OHS

 

1 RM Clean & Jerk

 

2/17/15

Strength: 5 RM Bench Press/Push Press

 

"Christine"

3 RFT:

500 M Row

12 DL (Bodyweight)

1 Box Jumps (24/20)

 

2/16/15

Strength: 3 RM DL

 

10 Minute AMRAP:

35 Unbroken Double Unders

10 Unbroken OHS (2 second pause) 45/35

 

2/14/15

"Gator"

 

8 RFT:

5 Front Squat (185/125)

26 Ring Push-ups

 

2/13/15

Strength: Make up or Skill work

 

21-15-9:

Toes to Bar

Snatches (115/75)

 

2/12/15

Strength: 5 RM Walking Lunge Steps

 

3 RFT:

400 M Run

21 SDLHP (75/55)

12 Burpees over bar

 

2/11/15

Strength: 1 RM Front Squat/OHS

 

12 Minute EMOM:

3 Cleans (any) @75% of 1 RM

 

 

2/10/15

Strength: 1 RM Bench Press/Push Press

 

Partner WOD - 12 Minute AMRAP:

P1=500 M Row

P2=AMRAP of:

10 Front Squats 65/45

5 Push Press 65/45

10 HR Pushups

 

2/9/15

Strength: 3 RM Deadlift 

 

"Beast 12"

For Time:

 

25 Walking Lunges

20 Pullups

50 Box Jumps (20")

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings

30 Situps

20 DB Hang Squat Cleans (35/25)

25 Back Extensions

30 Wall Balls (20/14)

3 Rope Climbs

 

2/7/15

"Jenny"


20 Min AMRAP:
20 OHS (45)
20 Back Squats (45)
400 M Run

 

2/6/15

Strength: Make up or Skill work 

 

For Time:

30 MBC (20/14)

30 Ring Dips

30 MBC

30 Chest to Bar

30 MBC

30 Pushups

30 MBC

 

2/5/15

Strength: 3 RM Deadlift or 5 RM Walking Lunge 

 

Baseline Run

 

2/4/15

Strength: 3 RM Front Squat/OHS

 

10 Min EMOM:

2 Cleans (any) at 85% of 1 RM

 

 

2/3/15

Strength: 3 RM Bench Press/Push Press

 

12 minutes, same bar (135/95):

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

 

2/2/15

8 Minute AMRAP:
8 DL (135/95)
8 V-Ups
8 KB Swings (53/35)

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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