200M Run
20 Burpees
20 Wall ball (20lb, 10ft)
4 Rounds:
200M Run 20 Burpees 20 Wall ball (20lb, 10ft)
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WOD
5 Rounds: Spiderman Crawl (bear crawl with arms/legs wider than shoulders) 20 KB swing (24kg/52lb) 15 Box Jumps (but jump up to top, jump down on other side) WOD:
5 Rounds 8 Goblet Squat (24kg/52lb at least) 12 Burpees 20 Tire slams with sledgehammer 140 Jump rope singles *this is not easy to do without the right equipment so substitute as needed also, SAturday there is no real workout to post... we had a "meet" at the gym and it was AWESOME but involved being outside in the cold rain, flipping tires, hitting tires, running with tires, carrying ti Powerlift Benchmark
Squat 135lb (max reps) Deadlift 135lb (max reps) Bench Press 135lb (max reps) WOD 5 rds spend 1 min at each station Jumping rope Farmers carry (choose weight, want to be able to not drop weight) Tire Flip (this is awesome!! substitute a high pull or something deadlifty) WOD 1
3 Rounds 20 Wallballs (10ft, 20lb ball) 20 Abmat sit ups WOD 2 OTMEM 20 Min 4 Pull Ups (any way you can) 5 KB high pull (36kg) It has begun... I am now at a real gym (sort of)... It is a 'functional fitness' gym..not technically crossfit. I will be doing a lot more unique workouts and more proper WOD:
4 Rounds: 5 Reps Any way overhead (like clean & jerk) (135lb) 5 Strict Pull Up 10 Toes2Bar WOD
100ft walking lunges 50 Push Ups 50 Double Unders 25 K2E 50 Bench Hops (24") 25 Overhead Squat (65lb) 25 L Chin Ups 50 Sit Ups WOD
12 Min AMRAP 2 Power Clean & Jerk (135lb) 10 Weighted Step Up (20" box, 45lb DB in each hand) 20 Double Unders WOD
21 KB Swing (45lb) 21 K2E 21 Double Under 18 18 18 15 15 15 WOD
21-15-9 Front Squat (95lb) Push Press (95lb) Jumping PUll Up | Crossfit Virt
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