WORKOUT OF THE DAY

Belen (316) 644-6917 or belen.crossfitwichita@gmail.com

Metcon (Time)

200 m Run
20 Clean and Jerk (135/95)
200 m Run
20 Box Jumps
200 m Run
20 Power Snatch (135/95)
200 m Run
20 Hand Stand Push Ups

WORKOUT OF THE DAY

FRIDAY!!!!!!

Workout of the Day
Strength:
Four sets of:
Overhead Squat x 2-4 reps

Rest 2-3 minutes between sets

Workout:
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Dumbbell Ground to Overhead  55/35
10 Box Jump Overs  24/20

WORKOUT OF THE DAY

The turkish get-up is a fantastic exercise to build legendary shoulder ...

Workout of the Day
Skill:
Three sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Alternating Pistols x 3-5 reps each leg
Box Jumps x 12-15 reps

Workout:
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

 

WORKOUT OF THE DAY

the full squat clean position. Essentially the bottom of a front squat ...

Workout of the Day
Strength:
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

Workout:
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

WORKOUT OF THE DAY

 TUESDAY

<b>Froning</b>-<b>split</b>

Workout of the Day
STRENGTH:
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

WORKOUT:
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

 

WORKOUT OF THE DAY

Workout of the Day
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

WORKOUT OF THE DAY

Posted under: CrossFit , recovery

R  E  S  T!

WORKOUT

Workout of the Day
In teams of three, complete five rounds each, for max reps, of:
Station A: 100 Meter Farmer’s Carry
Station B: Push-Ups
Station C: Wall Ball Shots

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes

 

WORKOUT OF THE DAY

Workout of the Day
STRENGTH:
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

WORKOUT:
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

WORKOUT OF THE DAY

Strong girls finish.. last?

Workout of the Day

Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

Accessory:
CrossOver Symmetry Iron Scap Series