CrossFit Workout of the Day

1. “Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Row Calories
1 Minute Rest

2. Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat*

CrossFit Workout of the Day

1. “Farmers Only”
5 Rounds For Time:
10 Kettlebell Swings (70/50)
200′ Single Arm Farmers Carry (70/50)
20/15 Calorie Assault Bike

COOL DOWN
Wrist Stretch: 1 Minute
Quads Foam Roll: 1-2 minutes each side
Lower Back Foam Roll: 1-2 Minutes

CrossFit Workout of the Day

1. “Caesar’s Palace”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Extra Work: Midline
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

CrossFit Workout of the Day

1. “Triple Threat”
On the 0:
1 Mile Run or 100×10 Meter Shuttle Sprints
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

Extra Work: Gymnastic Skill
For Time:100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk

*10 Minute Time Cap*

CrossFit Workout of the Day

1. “Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

Extra Work: Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat*

CrossFit Workout of the Day

1. “Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

Extra Work: Body Armor
3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs

Rest 2 Minutes Between Sets

CrossFit Workout of the Day

1. “Vertigo”
Amrap 18:
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs…Continue to Add (10) Reps Until Time

COOL DOWN
Up Dog: 1 Minute
Pigeon Pose: 1 Minute Each Side
Wrist Stretch: 1 Minute