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04 Jul

Posted at 20:00h in Work out of the day

CrossFit - Wed, Jul 5Warm-up3 sets:5 Wall Ball Front Squats5 Wall Ball Push Press5 Wall Balls10 Box Step Ups5 Russian Kettlebell Swings2. Workout Prep2 sets:5 Wall Balls5 Box Jumps5 Kettlebell SwingsMetcon (Time)50-40-30-20-10Wall Balls (20/14)Box Jump (24/20)Kettlebell Swings (53/35)Auxiliary WorkAdvanced:3 sets8-10 Box Pistol Squats (each) (Goal...

03 Jul

Posted at 20:00h in Work out of the day

CrossFit - Tue, Jul 4Warm-upMetconBradshaw (Time)10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 https://www.crossfit.com/workout/2011/10/23#/comments...

02 Jul

Posted at 20:00h in Work out of the day

CrossFit - Mon, Jul 3Warm-up3 sets:6 up-downs to box step up (total)10 PVC Pass Throughs5 PVC Around the Worlds (each direction)5 1¼ Squats (empty bar) WeightliftingSuper SetFront Squat (5 x 3)Front Squat:5 sets x 3 Tempo Front Squats @70% of 1RM Chin Ups (Weighted...

30 Jun

Posted at 20:00h in Work out of the day

CrossFit - Sat, Jul 1Warm-up3 sets1:00 Row3 Muscle Snatch (empty bar)3 Snatch Push Press (empty bar)3 Overhead Squats (empty bar)1 Zombie Rope Climb8 Pike Push Ups10-second Handstand Hold2. Workout Prep5-7 minutes to run through each station while building up in weight and progressing through the...

29 Jun

Posted at 20:00h in Work out of the day

CrossFit - Fri, Jun 30Warm-up3 sets:50m Jog3 Inch Worms + 6 Pike Push-ups3 Deadlifts (empty bar)10 Alternating Box Step-upsWeightliftingSUPERSETDeadlift (1 x 1)Build to a single rep at 85% across 5 sets of decreasing reps/increasing weightSet 1: 10 repsSet 2: 8 repsSet 3: 5 repsSet 4:...

28 Jun

Posted at 20:00h in Work out of the day

CrossFit - Thu, Jun 29Warm-upTabata Bike (8 sets)Build in pace (80% of workout pace)-into-3 sets:10 Kip Swings5 Hanging Knee Raises2 Sandbag Deadlifts + 5-sec Hold (build-in weight)2. Workout Prep3 sets:5/4 Calorie Assault Bike (3 sets is at workout pace)3 Toes to Bar10ft Sandbag CarryMetcon (Time)3...

27 Jun

Posted at 20:00h in Work out of the day

CrossFit - Wed, Jun 28Warm-up3 sets:1:00 Row10 Deadbugs5 Bench Press (empty bar - slow and controlled)4 World’s Greatest Stretch (each side)Bench Press (5 x 2)Build to a single rep at 85% across 5 sets of decreasing reps/increasing weightSet 1: 10 reps Set 2: 8 reps...

26 Jun

Posted at 20:00h in Work out of the day

CrossFit - Tue, Jun 27Warm-up3 sets:30 sec Assault Bike5 alt. V-ups (each side)5 Knees to Elbows5 1¼ Squats (empty bar) Front Squat (5 x 2)5 sets x 1 In the Pause Front Squat + 1 Front Squat @ 75% of 1RM Chin Ups (Max...

25 Jun

Posted at 20:00h in Work out of the day

CrossFit - Mon, Jun 26Warm-up2 sets:1:00 Bike1:00 Run1:00 Row -into-Build up on Manmaker weight2. Workout Prep1 set:20-sec Bike (workout pace)20-sec Run (workout pace)20-sec Row (workout pace)2 Manmaker at workout weightMetcon (Time)3,000m Assault Bike10 Manmakers 2x50/352,000m Run10 Manmakers 2x50/351,000m Row 10 Manmakers 2x50/3530 Min Cap...

23 Jun

Posted at 20:00h in Work out of the day

CrossFit - Sat, Jun 24Warm-up10 min AMRAP30 single unders (focus arms close to the body and movement in wrists)10-second Handstand Hold10 Single Arm Dumbbell Shoulder Press3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)2. Workout Prep1 set With Partner10 Double Unders...