Archives for Daily Gym WOD

12/15/17- Friday Training

A.)

15 mi to find a heavy set of 3 and 3’s (3 Behind the neck push Press + 3 Overhead Squats)

B.)

”Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

(if you are new to Crossfit scale to 12 min AMRAP!)

C.)

3 Rounds of

15 GHD Sit Ups

15 GHD Hip Extensions

12/14/17- Thursday Training

A.)

Pendlay Row- 6 sets of 8 reps AHAP

B.)

For Time

10-1

Deadlifts (225/155)

Bar Over Burpees

C.)

3 Rounds

15 V Ups

20 mountain Climbers each leg

 

12/13/17- Wednesday Training

A.)

2K Row for Time

B.)

3 Rounds for Time

20 DB Hang Power Clean + Jerk (35/25)

15 Toes to Bar

 

 

12/12/17- Tuesday Training

A.)

Behind the neck Press- 6 sets of 8 reps AHAP!

B.)

For Time

27-21-15-9

Kettlebell Swings (53/35)

AB Mat Sit Ups

200 Meter Run after each Round

12/11/17- Monday Training

A.)

Back Squat- 6 sets of 10 reps ascending in weight

B.)

12 min AMRAP

10 Alt DB Box Step Ups (30/15)

8 Toes to Bar

6 Burpees

C.)

Core Work- 100 Med Ball Sit Ups AFAP!

 

12/8/17- Friday Training

A.)

6 sets of 3 Clean and Jerks AHAP! (Do not start counting sets until weight gets challenging)

B.)

3 Rounds for Time

500 Meter Run

10 DB Cleans (50/30)

10 DB STOH (50/30)

C.)

3 Rounds AFAP

20 GHD Sit Ups

20 GHD Hip Extensions

12/7/17- Thursday Training

A.)

Partner Wod

For Time

100 Calorie Row

50 Wall balls (20/14)

40 Pull Ups

30 Burpees

40 Pull Ups

50 Wall Balls

(work can be divided up however you decide with one person working while the other rest)

B.)

Class ROMWOD!!!

 

 

12/6/17- Wednesday Training

A.)

21 Min EMOM

Min 1- 5 Deadlifts (225/155)

Min 2- 30 sec max AB Mat Sit Ups

Min 3- 100 Meter Shuttle Run

score is lowest round of Sit Ups

B.)

3 Rounds

100 Meter Farmers Carry

20 Mountain Climbers each leg

A.)

Strict Press- 15 min to find a 1 rep Max

B.)

3 Rounds for Time

20 Alt DB Snatch (50/30)

50 Double Unders or 100 Singles

400 meter Run

C.)

3 Rounds AFAP

30 AB Mat Sit Ups

3 Wall Walks

12/4/17- Monday Training

A.)

Back Rack Reverse Lunge- 6 sets of 6 reps each leg ascending in weight

B.)

12 min AMRAP

8 Power Cleans (115/75)

8 Front Squats (115/75)

8 STOH (115/75)

C.)

3 Rounds

10 GHD Sit Ups

10 Toes to Bar

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