Workout of the Day - March 2016 Archive
3/31/16
Strength: 1 RM Hang Clean
30 Minute AMRAP (Teams of 4):
400 M Run
Box Jump Overs (24/20)
Alternating KB Snatch (45/35)
Wall Climbs
3/30/16
Strength: 1 RM Hang Clean
30 Minute AMRAP:
400 M Run
Box Jump Overs (24/20)
Alternating KB Snatch (45/35)
Wall Climbs
3/29/16
CrossFit Total:
Back Squat
Press
Deadlift
3/28/16
Strength: 1 RM Bench Press
CF Open WOD 16.5
21-18-15-12-9-6-3:
Thrusters (95/65)
Bar Facing Burpees
3/26/16
Strength: Make Up
KLEPTO
4 RFT:
27 Box Jumps
20 Burpees
11 Squat Cleans (145/105)
3/25/16
Strength: 3RM Power Snatch
Every 3 Minutes for 4 sets:
8 Split Squats (each leg)
1 Minute weighted plank hold (25/15)
3/24/16
Strength: 20 RM Front Squat & 20 RM Press
Endurance WOD:
4 Rounds Running
3:00 On
3:00 Off
3/23/16
Strength: 3 RM Hang Clean
"Nicole"
20 Minute AMRAP:
400 M Run
Max Reps Pullups
3/22/16
Strength: 3 RM Weighted pull-ups/5x5 Neg. Pullups
LMG Baseline WOD
3 Rounds for Reps, 1 Minute each Exercise:
OHS w/PVC to Ball
Hand Release Pushups
GHD/Abmat Situps
Push Press (75% of Press 1RM)
- 1 Minute rest between rounds
3/21/16
Strength: 20 RM Back Squat & 20 RM Bench Press
CF OPEN WOD 16.4
13 Minute AMRAP:
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups
3/19/16
St. Anne's 5K Creeper Trail Run
3/18/16
Strength: 20 RM Front Squat & 20 RM Press
3 RFT:
1000 M Row
42 KB Swings (53/35)
24 Pullups
3/17/16
Strength: 3 RM Power Snatch
Endurance WOD and LEAN MEAN GREEN CHALLENGE WOD:
1 Mile or 5 K Time Trial
3/16/16
Strength: 3 RM Hang Clean
"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)
3/15/16
Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups
8 Rounds, each for time:
9 Calorie Row
3 Deadlifts (185/135)
- 0:60 Rest -
3/14/16
Strength: 20 RM Back Squat & 20 RM Bench Press
Open WOD 16.3
7 Minute AMRAP:
10 Power Snatch
3 Bar Muscle Ups
3/12/16
RJ
5 RFT:
800M Run
5 Rope Climbs
50 Pushups
3/11/16
Strength: 20 RM Front Squat & 20 RM Press
10 Minute AMRAP:
10 Box Jumps (30/24)
20 GHD Situps
3/10/16
Strength: 3 RM Power Snatch
Endurance WOD:
10 x 100 M Sprints
- Rest 90 seconds between each -
3/9/16
Strength: 3 RM Hang Clean
BELL
3 RFT:
21 DL (185/135)
15 Pullups
9 Front Squats (185/135)
3/8/16
Strength: 5 RM Weighted Pullups/5x5 Neg. Pullups
3 Position Snatch
- Every 90 seconds for 15 minutes (10 sets)
3/7/16
Strength: 20 RM Back Squat & 20 RM Bench Press.
OPEN WOD 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans
- Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes, extend time to 8 minutes. Add weight to bar and reduce squat clean reps by 2. If another round is completed in under 8 minutes, extend time to 12 minutes, add weight, reduce reps, etc., adding 4 minutes per round until 20 min.
3/5/16
MICHAEL
3 RFT:
800 M Run
50 Back Extensions
50 Sit-ups
3/4/16
Strength: 1 RM Hang Clean
For Time:
21 Thrusters (95/65)
21 KB Swings (70/53)
500 M Row
15 Thrusters
15 KB Swings
500 M Row
9 Thrusters
9 KB Swings
500 M Row
3/3/16
Strength: 20 RM Front Squat & 20 RM Press
Endurance WOD:
6 x 400 M Run
- Rest 1:1 -
3/2/16
Strength: 1 RM Weighted Pullups/5x5 Neg. Pullups
5 Rounds for Reps of:
Deadlifts (185/135)
Pushups
Strict knees to elbows
(1:00 each)
3/1/16
Strength: 1 RM Power Snatch
10 Minute EMOM:
1 Hang Power Clean
1 Power Clean
- at 85% of 1 RM HPC-