WOD (Workout of the Day)

WOD: August 24, 2017

By Chris Monroe | August 23, 2017

A) 3 Rounds Not for Time:
1 Turkish Getup R/L
2 Sled Drags Down and Back (Progressive to AHAP)
3 DB Manmakers =
Renegade Row + Pushupx2 + Squat Clean Thruster

B) 6-Minute AMRAP:
12 KB Swings (53/35)
12 V-Ups
24 Double Unders

WOD: August 23, 2017

By Chris Monroe | August 22, 2017

WOD:
In 14 Minutes:
Buy-In: 30 Burpees Over Bar
Then, in Remaining Time, AMRAP of:
6 Deadlifts (275/205)
9 Handstand Pushups
12 V-ups

*Rest 3 minutes.

Then:
1 x 200m Farmer’s Carry AHAP

WOD: August 22, 2017

By Chris Monroe |

Strength:
6 Rounds, Every 1:30:
2 Squat Snatches (Progressive to AHAP)

WOD:
2 Rounds for Time:
15 Thrusters (95/65)
10 Toes-to-Bar
15 Burpee Box Jumps (24″/10″)
10 Toes-to-Bar
400m Run

WOD: August 21, 2017

By Chris Monroe |

WOD:
3 Rounds for Time:
2 Rounds of “Cindy”
30 Abmat Situps
1 Round of “D.T.”
30 Double Unders

*1 Round of “Cindy” =
5 Pullups
10 Pushups
15 Squats

* 1 Round of “D.T.” =
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder-to-Overhead

WOD: August 19, 2017

By Chris Monroe | August 18, 2017

CrossFit:
In Teams of 2, for Time:
500-400-300-200-100-Meter Row (x2)
Partner Kettlebell Rack Hold (53/35)
*5 burpee penalty for each drop of kettlebells, at the end of the workout.

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.