CROSSFIT WOD

11/18/18 – CrossFit

CrossFit Workout of the Day

Skill
Deadlift Technique

Strength: (20 min)
Deadlift
55/3 65/3  70/3  75/3  80/3  85/3

Wod: (20 min)
– For Time –
100 Air Squats
80 Burpees
60 Pullups
40 Walking Lunges
20 Cal Assault Bike

Scale as needed. L4 = 50/35# DB for Squats & Lunges

0 Read More

11/17/18 – CrossFit

CrossFit Workout of the Day

Skill (15 min)
Handstand push-ups Technique

Strength (20 min)
Back Squat
55/5 65/3 75/5 80/3 85/2 75/5 80/3 85/2

WOD (15 min)
– Every 5 Minutes for 15 Minutes –
400M Run
20 Single Arm DB Clean and Jerk (50/35) *10 each arm
12 HSPU

L1: 200m run, light DB, seated DB press or hand release push ups
L2: 35/25# DB, Asst HSPU
L3: As RX
L4: 70/50, Strict HSPU

0 Read More

11/16/18 – CrossFit

CrossFit Workout of the Day

Fortius Friendsgiving Day! Bring a friend for free to class!

Please join us after the 6PM class at the Linda Vista location for food, friends and festivities! BYOB and bring a dish to share!

Skill (10 min)
Movement Review

WOD (30 min)
FRIENDSGIVING PARTNER WOD
– 30 min AMRAP, Teams of 3 –
80 Double Squat Wallballs (20/14#)
40 Syncro Alt Arm DB Snatches (50/35#)
40 Syncro DB Goblet Squats
800m Run (together)
40 Syncro DB Alt Leg Goblet Lunges
40 Syncro Alt Arm DB Snatches (50/35#)
80 Partner Toss Situps w/ Wallball
Max Cal Assault Bike in Remaining Time

*Break up reps however except where indicated. Score = Total Calories Biked

Scale as needed. L4 = 30/20#, 70/50# DB (Overhead for Lunges)

0 Read More

11/15/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Rope Climb Technique

Strength (20 min)
Bench Press
10-9-8-7-6-5-4-3-2-1 Reps (16 minutes to Complete)
At bodyweight (or scale as needed to complete all reps)

WOD (20 min)
– 4 Rounds For Time –
2/1 Rope Climbs
15/12 Cal assault bike or Row
5 Devil Press + 10 Alt Leg 24/20″ Box Step Up (50/35 or 53/35# KB)
2 pike around the world HS Walks

[16 min cap]

L1: Ring rows, 10/8 cal, light DB
L2: “1/2” Rope Climbs, 12/10 cal, 35/25
L3: As RX
L4: 3/2 Legless Rope Climbs, 25′ HS Walk

0 Read More

11/14/18- CrossFit

CrossFit Workout of the Day

Skill (10 min)
Power Clean Technique

Strength (20 min)
Power Clean
3/50 3/65 2/70 2/75 1/80 1/85+ *Work to Daily Max in 20 Min

WOD (20 min)
– 12 min alternating EMOM –
20 Double Unders + 10 wallballs (20/14)
10 Toes-to-Bar
8 Burpees onto a plate (45#)

L1: singles, 5 light wallball, sit ups, No Plate
L2: singles x2, 14/10, Knees above Waist, No Plate
L3: As Written
L4: 30/20

0 Read More