Workout of the Day - September 2019 Archive

9/30/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat or OHS

10 RFT:

15 KB Swings

50 DU or 100 singles

9/28/19

BELL

3 RFT
21 DL (185/135)
15 pull-ups
9 Front Squats (185/135)

9/27/19

Shoulder Health: DB High Pull + Dips

Strength: Make-up

Turkey Throwdown

"Upside Down"

9 Min AMRAP (partner):

25 Synchro Hang KB Snatch (53/35) (KB Swings)

75 ft HSW (Wheel Barrow Carry)

150 DU (150 Singles)

9/26/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Bench Press or Make-up

3 RFT:

10 Power Clean (95/65)

200m Run

20 Wall Ball (20/14)

200m Run

30 AbMat Situps

9/25/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Bench Press

CrossFit Total

- OR - 

4-6 Rounds:

500m Row

- 3 Min Rest - 

9/24/19

Shoulder Health: DB Windmill + Farmer's Carry

"Cindy"

- OR - 

CrossFit Total

- OR - 

4-6 Rounds:

500m Row

- 3 Min Rest- 

9/23/19

Shoulder Health: Supinated Row + OH Carry

"Cindy"

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

9/21/19

WITTMAN

7 RFT:

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

9/20/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12 DB Bench Press

12 Min Team AMRAP:

1- 100m Farmer's Carry (50/35)

2- Wall Sit

3- Max Reps Russian Twists (20/14)

9/19/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Split Squats

10 RFT:

:30 Burpees

:30 Rest

:30 DB Thrusters (50/35)

:30 Rest

9/18/19

Shoulder Health: Shoulder Stamina

Strength: 10 Rep FS @75% of 1RM

3 RFT:

400m Run

10 Power Snatch (95/65)

9/17/19

Shoulder Health: DB High Pull + Dips

LMG Testing (2)

Strength: 1 RM Press

1000m Row For Time

9/16/19

Shoulder Health: DB Windmill + Farmer's Carry

 

LMG Testing

4 Rounds for Max Reps (1 Min each):

HRPU

BJ (24/20)

GHD/AbMat Situps

KB Swings (53/35)

Rest

9/14/19

WHITE

5 RFT:

3 Rope Climbs

10 T2B

21 OHWL with plate (45/35)

400m Run

9/13/19

Shoulder Health: Supinated Row + OH Carry

"Sunny Side Up" Turkey Throwdown 

16 Min Partner AMRAP:

Partner A - 400m Run with obstacles

Partner B - 7 DL (275/175)(185/125)

9/12/19

Shoulder Health: DB High Pull + Dip

Strength: 5x10 Split Squats

"The Big Chipper" (Turkey Throwdown Partner)

For Time:

100 Box Jump Overs (24/20)

100/70 Cal Row

100 Hang Power Clean (115/75)(95/65)

100 Wall Ball (20/14)(14/10)

9/11/19

Shoulder Health: Shoulder Stamina

25 Min EMOM:

Min 1 - 2 Legless Rope Climbs

Min 2 - 20 Alt DB Snatch (50/35)

Min 3- :50 FLR or Plank

Min 4 - 15 GHD or 20 AbMat

Min 5 - 15/12 Cal Assault Bike

9/10/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 DB Bench Press

DORK

6 RFT:

60 DU

30 KB Swings (53/35)

15 Burpees

-OR -

Flex WODs

9/9/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 10 Rep Front Squat @70% of 1 RM

DORK

6 RFT:

60 DU

30 KB Swings (53/35)

15 Burpees

-OR -

Flex WODs

9/7/19

ALEXANDER

5 RFT:

31 Back Squat (135/95)

12 Power Clean (115/75)

9/6/19

Shoulder Health: DB High Pull + Dips

20 Min EMOM:

Min 1 - 20 Lunges with Slosh Pipe

Min 2 - :50 Farmer's Static Hold (50/35)

Min 3 - 2 Tire Flips

Min 4 - :50 Active Shoulder Hang

Min 5 - :50 Sled Pull/Push

9/5/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 Split Squats

4 RFT:

400m Run

12 SDLHP (75/55)

10 Pullups

9/4/19

Shoulder Health: Shoulder Stamina

Strength: 10 Rep Front Squat @65% of 1 RM

3x5 Press

3x5 Push Press

3x5 Push Jerk

9/3/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8 DB Bench Press

Partner WOD (Alternate Moves)

7 Min AMRAP:

7 BJO (24/20)

7 T2B

7 KB Swings (53/35)

- 3 Min Rest - 

5 Min AMRAP:

10 Reps each

9/2/19

LABRO DAY WOD

"Saved By the Barbell"

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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