Workout of the Day - March 2018 Archive
3/31/18
Strength: Make-up Day
3 RFT:
50 GHD Situps
25 Strict HSPU
3/30/18
Strength: 1 RM Make-up
For Time:
2000 M Row
100 Wall Ball (20/14)
20 Toes To Bar
3/29/18
Make up or Skill Work/Mobility
10 Minute AMRAP:
50ft Walking Lunge Steps (53/35 KB)
10 DB Power Cleans (50/35)
10 Hand Release Pushups
3/28/18
Strength: 1 RM Front Squat
4 RFT:
400m Run
100m Farmer's Carry (60/40)
20 KB Swings (53/35)
3/27/18
Any move from CF Total + Max Reps for DB Press w/40% of 1RM achieved for Press
5 RFT:
12 Alternating DB Snatch (50/35)
8 Burpee Box Jumps (24/20)
3/26/18
18.5
or CrossFit Total
3/24/18
Strength: Make-Up Day
HAVANA
25 Min AMRAP:
150 Double Unders
50 Pushups
15 Power Cleans (185/125)
3/23/18
18.5
7 Min AMRAP:
3-6-9-12-15-18-21,...etc.
Thrusters (100/65)
C2B Pullups
3/22/18
Skill Work/Mobility
10 RFT:
1 Power Snatch (185/125)
3 OHS (185/125)
3/21/18
Strength: Back Squat (4 Reps @ 85% of 1RM)
7 Minute AMRAP:
10 SDLHP (135/95)
10 Push Press (135/95)
3/20/18
Skill work/Mobility
The Ghost
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
Rest
Separate scores for each
3/19/18
Strength: Press (4 Reps @ 85% of 1RM)
18.4
or
8 RFT:
400m Run
- Rest 90 Seconds -
3/17/18
3 RFT:
800m Run
25 Toes to Bar
25 Wall Ball (20/14)
3/16/18
18.4
21-15-9:
Deadlift (225/155)
HSPU
- Then -
21-15-19:
Deadlift (315/205)
50-ft HS Walk after each set
- 9 Min Cap -
3/15/18
Strength: Press (6 Reps @80% of 1RM)
4 RFT:
30 GHD Situps
30 GHD Hip Extensions
100-ft Handstand Walk
3/14/18
Mobility/Skill Work
Five 3 Minute Rounds:
10 Front Squats (185/125)
10 Box Jumps (36/30)
Row for Max Calories
- Rest 3 minutes between rounds -
3/13/18
Strength: Back Squat (6 Reps @80% of 1RM)
27-24-21-18-15-12-9-6-3:
KB Swings (53/35)
Pushups
Abmat Situps
3/12/18
18.3
or
For Time:
250 M Row
500 M Row
1000 M Row
500 M Row
250 M Row
- 1 Minute rest between efforts -
3/10/18
Strength: Make-up Day
5-4-3-2-1:
Rope Climbs
Clean & Jerk
Men=145-165-185-205-225
Women=115-125-135-145-155
3/9/18
Open 18.3
2 RFT:
100 Double Unders
20 OHS (115/80)
100 DUs
12 Ring MUs
100 DUs
20 Alt. DB Snatch (50/35)
100 DUs
12 Bar MUs
3/8/18
Strength: Back Squat (8 Reps @75% of 1RM)
5 Minute AMRAP:
3 Deadlift (275/185)
7 Push Press (115/75)
3/7/18
10 EMOM:
Even: 5 Hang Snatch (95/65)
Odd: Calorie Row Sprint (10/7)
3/6/18
Strength: Press (8 Reps at 75% of 1RM)
12 Min AMRAP:
20 GHD Situps
10 Left Arm OHWL (60/40)
10 Right Arm OHWL (60/40)
3/5/18
Mobility/Skill Work
18.2
1-2-3-4-5-6-7-8-9-10:
DB Squats (50/35) (35/20)
Bar-facing Burpees
18.2a
1RM Clean
12 Min Time Cap
- Or -
5K Row (Time Trial)
3/3/18
"T"
5 RFT:
100m Sprint
10 Squat Clean Thrusters (115/75)
15 KB Swings (72/53)
100m Sprint
3/2/18
18.2
1-2-3-4-5-6-7-8-9-10:
DB Squats (50/35) (35/20)
Bar-facing Burpees
18.2a
1RM Clean
12 Min Time Cap
3/1/18
Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
Increase Load on each Rep