CrossFit's Workout Of The Day
Saturday 190831
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans
Post total reps completed to comments.| Compare to 180901.
Friday 190830
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.
Post time to comments.
Thursday 190829
For 20 minutes:
10 deadlifts
10 strict handstand push-ups
Multiply deadlift load by rounds completed and post to comments.
Compare to 031228.
Wednesday 190828
Rest Day
Post thoughts to comments.
Tuesday 190827
3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans
♀ 95 lb. ♂ 135 lb.
Post time to comments. | Compare to 130327.
Monday 190826
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 170914.
Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Post time to comments. | Compare to 181214.
Saturday 190824
Rest Day
Post thoughts to comments.
Friday 190823
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups
♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups
Post time to comments.
Wednesday 190821
Back squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 031126.
Tuesday 190820
Rest Day
Post thoughts to comments.
Monday 190819
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms
♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Post time to comments. | Compare to 190224.
Sunday 190818
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments.
Saturday 190817
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
Post time to comments. | Compare to 170630.
Friday 190816
Rest Day
Post thoughts to comments.
Thursday 190815
Complete as many rounds as possible in 15 minutes of:
400-m run
15 body-weight deadlifts
Post rounds completed to comments.
Wednesday 190814
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Practice SLIPS for 20 minutes.
Post loads to comments.
Compare to 161218.
Tuesday 190813
7 rounds for time of:
Lunge 20 feet in as few steps as possible (AFSAP).
After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
Post time to comments.
Monday 190812
Rest Day
Post thoughts to comments.
Sunday 190811
10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 30-lb. dumbbells
♂ 45-lb. dumbbells
Post reps completed to comments.
Saturday 190810
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Practice SLIPS for 20 minutes.
Post times to comments.
Friday 190809
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb.
♂ 135 lb.
Post time to comments. | Compare to 170821.
Thursday 190808
Rest Day
Post thoughts to comments.
Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches
♀ 95 lb.
♂ 135 lb.
Post time to comments.
Tuesday 190806
Run 6,000 meters with a pack
Post time and load carried to comments.
Sunday 190804
Rest Day
Post thoughts to comments.
Saturday 190803
Mary
Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups
Post rounds completed to comments. | Compare to 170812.
Friday 190802
For time:
800-m row
66 kettlebell jerks
132-ft. handstand walk
♀ two 12-kg KBs
♂ two 16-kg KBs
Post time to comments.
Thursday 190801
4 rounds for time of:
400-m run
3 legless rope climbs
7 snatches
♀ 130 lb.
♂ 185 lb.
Post time to comments.
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