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Workout of the Day Blog

THURSDAY 10.23.14 W.O.D.

ANNOUNCEMENT:
Last day for Yoga at R5 10:30am.

Max Effort Lower

Strength
Snatch (1RM – No Foot, No Hook, No Contact)
x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+

WOD
2014 Masters Madness Test WOD
“Brutus”
4min AMRAP
10 Thrusters + 10 Pull Ups
- 1 min. Rest -
4min AMRAP
10 Burpees + 10 Power Snatches
- 1 min. Rest -
4min AMRAP
10 Dubs + 10 Toes to Bar
**Barbell Weight (75,55)
**Score total reps for each round

Extra Credit
50 banded hip adductions, each leg


THURSDAY 10.23.14 ON-RAMP CLASS 3 OF 6 @ CFR5

On-Ramp Class #3

Skill Review
Standing Press
Push Press
Push/Split Jerk
Box Jumps

New Skill
MB/Barbell Clean
Font Squat
Rower Mechanics
Double Unders

W.O.D.
3 RDS
200m Run
10 Squat Cleans
20 Dubs (60 singles)


THURSDAY 10.23.14 CROSSFIT TEENS @ CFML

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill Review
Snatch

New Skill
Wall Ball
Thruster

WOD
“Brutus”
4min AMRAP
10 Thrusters + 10 Pull Ups
- Rest -
4min AMRAP
10 Burpees + 10 Power Snatches
- Rest -
4min AMRAP
10 WallBalls+ 10 Toes to Bar

Abs/Core
Plank Wars!!!


THURSDAY 10.23.14 BARBELL CLUB @ CFML

A1: Plate Loaded Front Squat (3×10)

A2: Clean Pull (3×3)

B: Clean and Jerk Complex (8×1)
hang clean + clean + jerk

C: Front Squat (3×4)
4 sec pause, RPE 9-10

D1: Shoulder Press (3×6)

D2: RDL (Romanian Deadlift) (3×6)


THURSDAY 10.23.14 COMPETITOR W.O.D.

Max Effort Lower

Strength
Snatch (1RM – No Foot, No Hook, No Contact)
x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+

Strength
Snatch Grip Deadlift (3RM – from a 2″ deficit )

WOD
2014 Masters Madness Test WOD
“Brutus”
4min AMRAP
10 Thrusters + 10 Pull Ups
- 1 min. Rest -
4min AMRAP
10 Burpees + 10 Power Snatches
- 1 min. Rest -
4min AMRAP
10 Dubs + 10 Toes to Bar
**Barbell Weight (75,55)
**Score total reps for each round

Special Strength
3×10 barbell lateral lunge each leg
**Increase across but not to failure

Special Strength
3 x 10 single leg hip bridges (each leg)

Abs/Core
3×8 Strict Knees to Elbow

Finisher/Recovery
50 banded hip adductions, each leg