Workout of the Day // Category

Category based archive
26 Jul

Main – CrossFit Cardio

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(No Measure)

Warm up is for 4:30 pm cardio class:

400 run
2 min AD
100 singles

5.6 mile trail run (Kenn Mountain Trail) (Time)

Sunday Trail Run Loop

Metcon (No Measure)

45 min time cap (AMRAP)

50 Double unders or 150 singles
100 cal AD
400 run
50 DU’s or 150 singles
90 cal AD
400 run
……..
continue the above format and reduce your cal each round by 10 cal.

your goal is to run 4-5 of the 400’s in 45 min.

No measurement except for the above.

24 Jul

Main – CrossFit

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Metcon (Weight)

5 sets of:
1 Strict Press, 2 Push Press, 3 Push Jerks

Metcon (Time)

5 min:
Run 400m / RxW = 800m Run
ME FLR hold

5 min:
Row 500m / RxW = 750m Row
ME hollow hold

5 min:
30 cal AD / RxW = 40 cal AD
ME chair sit

Score = total time for each hold added together
**Running clock, each hold must be completed in the time remaining for that section.

24 Jul

Main – CrossFit Cardio

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(No Measure)

400m run
5 min on AD

10 WB
10 Banded Good Mornings (green band)
2 rounds

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 cal AD
10 WB (20/14)
20 cal AD
10 WB
30
10
Add 10 cal each round and keep WB at 10.

Measurement is Rounds= Cal you get up too and Reps = # of WB done in that round.

23 Jul

Main – CrossFit Cardio

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(No Measure)

400m run
400m row

10 med ball cleans
10 med ball thursters
10 wall balls
2 rounds

Metcon (5 Rounds for time)

Choice day. Pick one of the below interval sessions:

A. 6 x 500m row with 2 min rest

B. 6 x 1 mile on AD with 2 min rest

C. 5 x 400m run with 2 min rest

Measurement is time for each interval.