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CrossFit

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Workout
Of The Day

In Gym

deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold


Workout
Of The Day

In Gym

for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs.


Workout
Of The Day

In Gym

shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20" platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining time


Workout
Of The Day

In Gym

five rounds for time: 3x rope climb, 15-ft. 20x step-up, 24/20" platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile.


Workout
Of The Day

In Gym

back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock


Workout
Of The Day

In Gym

three rounds for time: 800m run 20x strict ring dip 50x sit-up


Workout
Of The Day

In Gym

“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up


Workout
Of The Day

In Gym

every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean


Workout
Of The Day

In Gym

as many rounds as possible in 20 minutes: 100m farmer's carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs.


Workout
Of The Day

In Gym

for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up


Workout
Of The Day

In Gym

five rounds for time: 200m run 50x double under 21/18 calorie row


Workout
Of The Day

In Gym

10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target


Workout
Of The Day

In Gym

three rounds for time: 500m row 15x hang squat clean @ 135/95-lbs.


Workout
Of The Day

In Gym

for time: 18-15-12-9-6-3 burpee pull-up dumbbell push press @ 100/70-lbs.


Workout
Of The Day

In Gym

back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes.


Workout
Of The Day

In Gym

five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24" platform 200m run then, take 10 minutes to build up to a heavy power snatch single.


Workout
Of The Day

In Gym

for time: 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb 50x single-arm snatch @ 50/35-lbs. 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb


Workout
Of The Day

In Gym

In Gym: as far as possible in 17 minutes: 40x burpee 40x front squat @ 155/105-lbs. 30x burpee 30x front squat 20x burpee 20x front squat 10x burpee max reps front squat


Workout
Of The Day

In Gym

push jerk 3-3-3-3-3 *Begin each round every two minutes. split jerk 2-2-2-2-2 *Begin each round every two minutes.


Workout
Of The Day

In Gym

three rounds for time: 60x double under 40x single-arm overhead lunge @ 50/35-lbs. 20x toes-to-bar


Workout
Of The Day

In Gym

in teams of two, for time: 75x squat clean @ 135/95-lbs. 100-calorie row 150x hand-release pushup *Only one person may work at a time on the squat cleans. When the squat cleans are complete, break up the remaining row and hand release pushups in any way. Both partners may work at the same time on these movements. One rowing machine per group. At Home: 40x squat clean --or-- clean option 800m run 75x hand-release pushup


Workout
Of The Day

In Gym

10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs.


Workout
Of The Day

In Gym

overhead squat 3-3-3-3-3-3 *Begin each set every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2.5 minutes.


Workout
Of The Day

In Gym

for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 165/115-lbs. *After each set, complete two wall climbs


Workout
Of The Day

In Gym

for time: 25-20-15-10-5 ring dip sit-up box jump, 24/20" platform


Workout
Of The Day

In Gym

“24.3” five rounds for time: 10x thruster @ 95/65-lbs. 10x chest-to-bar pull-up --rest one minute-- + five rounds: 7x thruster @ 135/95-lbs. 7x bar muscle-up *There is a 15-minute time cap on this workout.


Workout
Of The Day

In Gym

eight distances, each for time; rest amply between distances: 1000m row 400m run 750m row 400m run 500m row 400m run 250m row 400m run


Workout
Of The Day

In Gym

three rounds for time: 8x (dumbbell deadlift + 1 pushup + 2 renegade row) @ 100/70-lbs. 20x dumbbell front rack lunge 75x single under crossover --or-- double under --or-- 100x single under *Pushup and renegade row movements occur at the plank position in the burpee.


Workout
Of The Day

In Gym

five rounds for time: 15x toes-to-bar 9x power clean @ 135/95-lbs. 3x power snatch


Workout
Of The Day

In Gym

bench press 7-7-7-7-7 Begin each round every three minutes. then, three rounds for quality: 10x dip --or-- weighted dip option 12x barbell bent-over row

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