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- 

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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