Donnerstag, 30.08.2018
A. 3 rounds for time of:
Run, 400 m
10 Shoulder-to-Overheads, 185/125 lbs
B. For time:
50/30 Airdyne Bikes
50 Back Extensions
50 Wall Balls, 9/6 kg
50/30 Row Calories
50/30 Push-ups
30/50 AbMat Sit-ups
Mittwoch, 29.08.2018
A. 1 Power Clean + 3 Front Squat 1-1-1-1-1
B. Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
Weighted Pull-up 5-3-1, using heaviest weight per set
C. For time: 100 Ski Erg (Calories)s
Dienstag, 28.08.2018
A. Handstand Walk Practice
B. 21-15-9 reps, for time of:
Box Jump, 20 in
Kettlebell Swing
Sit-up (abmat)
C. Complete as many rounds as possible in 10 mins of:
5 Toes-to-bars
10 Push-ups
15 Air Squats
D. Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Montag, 27.08.2018
A. Record your best Banded Deadlift 3 Rep Max lift.
B. Dumbbell Bench Press 10-10-10
C. For time:
10 Front Squats, 135 lbs
1 Rope Climb, 15 ft
9 Front Squats, 135 lbs
1 Rope Climb, 15 ft
8 Front Squats, 135 lbs
1 Rope Climb, 15 ft
7 Front Squats, 135 lbs
1 Rope Climb, 15 ft
6 Front Squats, 135 lbs
1 Rope Climb, 15 ft
5 Front Squats, 135 lbs
1 Rope Climb, 15 ft
4 Front Squats, 135 lbs
1 Rope Climb, 15 ft
3 Front Squats, 135 lbs
1 Rope Climb, 15 ft
2 Front Squats, 135 lbs
1 Rope Climb, 15 ft
1 Front Squat, 135 lbs
1 Rope Climb, 15 ft
Sonntag, 26.08.2018
A. Holiday Throwdown WOD #1: 12 Days of Christmas
For time:
1 Power Snatch, 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20 lbs
11 Kettlebell Swings, 55 lbs
12 Thrusters, 95 lbs
Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc... until all the movements have been completed.
Samstag, 25.08.2018
A. CrossFit Total II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep
B. Row 2000 m
Freitag, 24.08.2018
A. Back Squat 5-5-5
B. 21-15-9 reps, for time of:
Thruster, 40/30 kg
Toes-to-bar
Row (calories)
Donnerstag, 23.08.2018
A. CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
B. For time: Double Kettlebell Front Rack Carry, 70/53 lbs, 200 m
C. Row 500 m
Mittwoch, 22.08.2018
A. Sled Pull And Push Combination 1-1-1-1-1
B. 4 rounds, 20 secs per station, of:
Box Jump
Rest 10 secs
Knees-to-elbow
Rest 10 secs
Kettlebell Goblet Squat, 24/16 kg
Rest 10 secs
Burpee
Rest 10 secs
L Pull Up Hold
Rest 10 secs
Push-up
Rest 10 secs
Double Under
Rest 10 secs
Ski Erg
Rest 10 secs
Rest 1 min
FGB Style
Dienstag, 21.08.2018
A. Strict Press From Lunge 10-10-10-10, using heaviest weight per set
Ring Row 20-20-20-20, using heaviest weight per set
B. 3 Deadlift + 1 Hang Power Clean + 2 Front Squat 3-2-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
