Tuesday 1.26.21

CrossFit Workout of the Day

Every 90s for 9 minutes
1 hang power snatch
1 power snatch

– build weight each set as mechanics allow. 

2 Rounds:
250/200m row
10 devil press
20 wall balls
10 devil press
250/200m row

6 minute rest between rounds

LvL1 – 15/10, 20/14
LvL2 – 25/15, 20/14
LvL3 – 35/20, 30/20, 12 devil press, 25 wallball.

intent – lactate endurance energy system training. Go faster than you think you should and fight to hang on! 

Toes To Bar
accumulate 50 t2b for quality and time
– each break complete 25 doubles or singles.

– no score here.

Monday 1.25.21

CrossFit Workout of the Day

12 minutes
1 push press
1 push jerk

– build to a heavy complex for the day. 

5 rounds for time
10 db thrusters
12 burpee over db
60s rest

LvL1 – 35/20
LvL2 – 40/25
LvL3 – 50/35

Every 3 minutes for 12 minutes
10/7 cal

– 60s timecap each set, but the sprint should take less than 40s.
– each set should be an all out sprint. 

Static stretch
10 minutes

 

Friday 1.22.21

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
3 tempo overhead squats

tempo – 30×1

– build weight each set

16 minute partner amrap
p1) 250/200m row 15/10c bike
p2) 12 dumbbell bench on wallball @ as heavy as possible

– as partner 1 rows partner 2 is to complete db bench and rest until p1 is finished.
– no sharing of equipment.

10 minute banded shoulder stretches

 

Thursday 1.21.21

CrossFit Workout of the Day

15 Minutes
Deadlift
build to a heavy set of 3 reps
and then…
1×3 @ 90% of heavy 5 reps

Every 3 minutes for 18 minutes
15 Russian kettlebell swings 70/53
10 pull-ups
15 wall balls
10 toes-2-bar

– athletes should have on average 30+s of rest every 3 minutes. 

Weighted plank
5x30s ahap

Wednesday 1.20.21

CrossFit Workout of the Day

15 Minutes
Deadlift
build to a heavy set of 3 reps
and then…
1×3 @ 90% of heavy 5 reps

Every 3 minutes for 18 minutes
15 Russian kettlebell swings 70/53
10 pull-ups
15 wall balls
10 toes-2-bar

– athletes should have on average 30+s of rest every 3 minutes. 

Weighted plank
5x30s ahap

Tuesday 1.19.21

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
Push Jerk
4,3,3,3,2

– build weight through five sets as mechanics allow. 

4 rounds for time
400m run / 500m row
60s handstand hold

– CF mainsite workout 1/15/21.

10 minute coach led foam roll

Monday 1.18.21

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
3 hang snatch pulls
2 power snatch

– build each set to a heavy complex.

for time
“Randy”
75 power snatches 75/55

15 minute timecap

– Beginner: 9-15 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

Background: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

The “Randy” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, February 13, 2008 (080213).

Lu Raise
5×8-12