Archives for Daily Gym WOD

A.)

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb/ 65lb thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

B.)

3 Rounds AFAP

15 Weighted AB Mat Sit Ups

20 Russian Twist each side

15 knee Ups

3/21/19- Thursday Training

A.)

Partner Wod

15 min AMRAP

Partner 1 Runs 500 meters

Partner 2 Max meter Row while partner 1 runs

Partners alternate as soon as each finish the run! Score is total number of meters rowed!

B.)

Class ROMWOD!!!

http://crossfitsouthbank.com/14826-2/

A.)

Deadlift- 6 sets of 5 reps ascending in weight

B.)

For Time

500 meter Run

50 Sumo Deadlift High Pull (75/55)

40 Thrusters (75/55)

30 Pull Ups

20 Bar Over Burpees

500 meter Run

20 min Time Cap!

C.)

100 V Ups AFAP!!!

A.)

Back Squat- 6 sets of 4 reps with a 4 count descent ascending in weight

B.)

5 Rounds for Time

10 DB Hang Cleans (50/30)

10 DB Front Squats (50/30)

10 Box Jumps (24/20)

C.)

3 Rounds AFAP

25 gymnastic Crunches

20 Russian Twist each side

A.)

15 min to find a heavy set of 1 Push Press + 1 Push Jerk + 1 Split Jerk

B.)

3 Rounds for Time

20 STOH (95/65)

15 Toes to Bar

500 meter Row

A.)

OPEN 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

M 95 lb.
W 65 lb.

Time cap: 12 minutes

A.)

3 Rounds

3 min AMRAP

3 Burpees

6 Toes to Bar

9 Med Ball Cleans (20/14)

Rest 2 min B/W Rounds

B.)

Class ROMWOD!!!

3/13/19- Wednesday Training

A.)

10 min EMOM

3 Power Snatch AHAP

B.)

3 Rounds for Time

20 Alt DB Snatch (50/30)

10 Pull Ups

500 meter Run

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Front Squat- 6 sets of 3 reps Ascending in weight

B.)

For Time

50-40-30-20-10

Goblet Squat (53/35)

AB Mat Sit Ups

A.)

Strict Press- 6 sets of 5 reps ascending in weight superset with 6 sets of 10 reps lateral raise

B.)

5 Rounds for Time

8 Burpees

10 hang Clean and Jerk (95/65)

200 meter Run

C.)

5 Rounds

30 sec V Ups or mountain Climbers

30 sec rest

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