WOD

CrossFit Workout of the Day Wednesday April 1, 2014

Mar
31

Chris B’s Bday Wod
for time:
43 rope climbs
43 deadlift (315/225)
43 hand stand push up

 

 

 

Actually, that would a standard April Fool’s wod. The real one:
For time:
43 cal row, then
3 rounds:
31 kbs (55/36)
43 sit up
1 round:
43 pull up
43 double under

CrossFit Workout of the Day Tuesday March 31, 2015

Mar
30

Kate’s Bday Wod

3 times through for total time:
3 rounds:
10 deadlift (95/65)
10 hang power clean (95/65)
10 shoulder to overhead (95/65)

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After completing three rounds, rest exactly 2 minutes. make sense?  Didn’t think so.  3,2,1, go…complete three rounds of 10 dl, 10 pc and 10 sh2oh, after the 10th sh2oh in the 3rd rd look at the clock and rest exactly 2 minutes.  So you will complete 3 rounds of the triplet, 3 times.  Remember “Barbara”?  Like that.

CrossFit Workout of the Day Monday March 30, 2015

Mar
29

Stefan’s Bday Wod

For time:
3 wall climbs
30 ohs (95/65)
3 wall climbs
30 burpee pull ups
3 wall climbs
30 power snatch (95/65)
3 wall climbs

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CrossFit Workout of the Day Friday March 27 & Saturday March 28, 2015

Mar
26

CrossFit Games 15.5:
For time:
27-21-15-9 reps for time of:
calories on rower
thruster (95/65)

Scaled will be thrusters at 65/45

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CrossFit Workout of the Day Thursday March 26, 2015

Mar
26

8 rounds:
8 burpee
16 grasshopper (2 count)
8 box jump (24/20)
16 double under

CrossFit Workout of the Day Wednesday March 25, 2015

Mar
24

Rowing “Helen”
3 rounds:
500m row
21 kbs (55/36)
12 pull ups

Compare 3/14/14.  That doesn’t sound righr, but that is the last one I have. Please feel free to correct.

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CrossFit Workout of the Day Tuesday March 24, 2015

Mar
23

Back Squat, 3 rep max
Compare 4/29/14
5RM: 8/26/14, 1RM: 1/14/15

5 rounds:
10 jumping lunge (2 count)
20 V sit up
30 double unders

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CrossFit Workout of the Day Monday March 23, 2015

Mar
22

For time:
40 pull ups
40 deadlifts (115/75)
40 toes to bar
40 hang power clean(115/75)
40 hr push up
40 wall ball
40 pull ups

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Crossfit Workout of the Day Friday March 20 & Saturday March 21, 2015

Mar
19

CrossFit Games 15.4:
AMRAP 8:
3 hand stand push up, 3 cleans (185/125)
6 hand stand push up,3 cleans
9 hand stand push up, 3 cleans
12 hand stand push up,6 cleans (185/125)
15 hand stand push up,6 cleans
18 hand stand push up, 6 cleans
21 hand stand push up, 9 cleans (185/125)…
Etc., adding 3 reps to the handstand push-,each round, and 3 reps to the clean every 3 rounds.

Scaled Option for those doing The Open, and others:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (95/65)
10 cleans (115/75)

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As if Castro wasn’t trying to make a logistical nightmare the first week, he said “Screw you affiliates that are trying to have fun with the rest of this shit show.”  I will ask most of you to please use the same bar and weight for both movements if you aren’t registered to compete.

 

CrossFit Workout of the Day Thursday March 19, 2015

Mar
19

5 rounds:
12 pull ups
20 double unders
15 push press (95/65)