9 Push-ups
For time:
For time:
Last day of August!
This WOD can be scaled by using a KB for the SDLHP instead of a bar. However, the WOD Rx’d should be done with the same weight on a bar for both exercises. Rxd weight for the WOD is 75# for both men and women.
WOD is for time:
21,18,15,12,9,6,3 reps of
SDLHP
Push Press
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I went back to the main Crossfit site and checked the times from the workout there. Our times were very close to the main site athletes scores! Great job everyone! Times for today are as follows…first number is weight(s) used:
PL 65/11:21; RS 65/55/11:24; SK 55/10:18; AM 45/10:27; SH 20/9:55; DH 15/11:40; RC 15/7:20; CL 20/10:19; JO 20/8:00; SS 20/9:03; JS 50/7:09
Run 200m/400m
15/30 Box jumps
15/30 Wall Ball shots
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NV 19:05; AM 20:07; RS 20:16; DH 20:57; SH 20:24; DM 18:01; JO 18:44; CL 29:40; RT 19:36
WOD is 3 Rounds for time:
50 Lateral Hurdle Hops
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Cardio Endurance Day! If you are not going to be here, please do some kind of interval run!
Loved the workout today! Felt like I was going to puke but that was probably because I didn’t eat breakfast! See ya tomorrow!
6 Each — Split Squat
21 pull-ups
21 sit-ups
9 Each — Split Squat
18 pull-ups
18 sit-ups
12 Each — Split Squat
15 pull-ups
15 sit-ups
15 Each — Split Squat
12 pull-ups
12 sit-ups
18 Each — Split Squat
9 pull-ups
9 sit-ups
21 Each — Split Squat
6 pull-ups
6 sit-ups
We will be inside this week as well, but next week we will have to suck it up and go outdoors some! This will mean “hydration” will be very, very important!
WOD is 3 Rounds for time:
15/20 KB Swings
30/40 Push Press
45/60 Squats
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PL 11:43; RS 13:42; AM 14:17; SK 11:00; LM 13:32; NV 12:38(s); DM 11:08; JO 12:12; CL 15:04; SS 14:33
This will be a one-time through workout, 300 reps, work through it as best you can!
Crossfit 300 for time:
25 Pull-ups
50 Suitcase Deadlifts w/KB (25 each side)
50 Push-ups
50 Box Jumps
50 Floor Wipers — TRX or Barbell
50 1-Arm Clean N Press w/KB (25 each arm)
25 Pull-ups
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PL 16:25; NV 19:20; SK 14:28; AM 18:46; LM 17:28; JM 15:40; LK 14:15; JO 13:05; SS 14:26; JS —
Just “Swinging” in the rain! Kettlebell swing ‘hill workout’
Each person has 3 kettlebells of different weights. Beginning with the middle weight (0), a heavier weight (+) and a lighter weight (-). Working in :40 intervals, with :20 rest, complete as many swings as possible, switching between the weights in the following pattern:
Interval Weight Used
1 0
2 0
3 +
4 –
5 +
6 –
7 – (*left hand only)
8 – (*right hand only)
9 0
10 0
Circuit Day today! 50 Seconds Work/10 Seconds rest using Workout Muse! Two Rounds of Upper/Lower Circuit with Core Circuit in between and last and we will finish with a Stretch. Total time = Approx. 35 min.
OH Push Press 45/30/20
BOSU OTTs/Band Swings
SDLHP – KB/1-Arm
Single Leg Lunge w/TRX
Ball Slams
Frog Sit-ups
Russian Twist
Single Leg V-Ups
Side Hip Extensions w or w/o DB
Plank
Stretch circuit: Hams/Quads/Hip Flexor/Glutes/Upper & Back on TRX