Daily Workout

Workout of the Day

Tuesday 8.6.19

For time:

Buy In: Row 1000 M

60 Ab Mat Sit Ups
50 Stationary Lunges
40 Push Ups
30 Box Jumps  (24/20)
20 Power Snatches (155/105)
10 Ring Muscle Ups

“Losing and failing are two different things. You’re gonna lose ten different ways just living your life every day of the week, but you can only fail at something if you quit.”~Curt Schilling

Monday 8.5.19

For time: 

300 M Run
30 Toes to Bar
200 M Run
20 Toes to Bar
100 M Run
10 Toes to Bar

Rest 3 minutes

20 Lateral Burpees
20 Overhead Squats (135/95)
15 Lateral Burpees
15 Overhead Squats (135/95)
10 Lateral Burpees
10 Overhead Squats (135/95)

*Score time will include the 3 minute rest

1) Front Squat 3-3-3-3 (climbing)

But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.~Isaiah 40:31

Sunday 8.4.19

Rest Day

Saturday 8.3.19

As many rounds and reps as possible in 15 minutes of:

Buy In: 100/75 Cal Row

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap

1) Devote 12 minutes to ONE skill

“During the hard times, it’s important to focus on the things you can change in that moment instead of what you should have or could have done differently.”~Annie Thorisdottir

Friday 8.2.19

For time:

50 Power Cleans (155/105)

-At the top of each minute complete 5 Toes to Bar (the workout begins with Toes to Bar)

1) 4 rounds not for time of: 

:45 Zercher Hold
60’ Forward Sled Pull (AHAP)
60’ Reverse Sled Pull (AHAP)

Ponder the path of your feet, then all your ways will be sure.~Proverbs 4:26

Thursday 8.1.19

Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 3.20.19 on Wodify

1) Complete the following:

As many quality rounds and reps as possible in 7 minutes of:

20 Med Ball Ab Twist
20 Med Ball Toe Touches
20 Med Ball Sit Ups
20 Second Med Ball Overhead Iso Hold (ab twist position)

“CrossFit classes are a microcosm of life. They are hard, you’ll want to give up, you have to do things you don’t like or aren’t very good at, but if you just keep showing up, you’ll get better.”~Jason Ackerman

Wednesday 7.31.19

As many rounds and reps as possible in 5 minutes of:

10 DB Snatches (50/35)
10 Burpees

Rest 3 Minutes

As many rounds and reps as possible in 5 minutes of:

10 DB Hang Clean and Jerks (50/35)
10 Bar Rows

Rest 3 Minutes

As many rounds and reps as possible in 5 minutes of:

10 DB Box Step Ups (50/35…24/20)
10 Ab Mat Sit Ups

-Snatches, Hang Clean and Jerks and Step Ups are completed as 5 each and then switch arms

1) Bench Press 3-3-3-3 (climbing)
-Complete 16 DB Bent Over Rows after each set (8 each)

“You are not stuck where you are unless you decide to be.”~Wayne Dyer



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