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Categorized as: Workout of the Day

8.8.17

PERFORMANCE

Three Sets of the Following: (15 min cap)
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(shoulder taps if you do not have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you are proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1) 200/150 Meters of Rowing
Minute 2) 15 Kettlebell Swings (32/24 kg)
Minute 3) 15 Box Jump-Overs (24″/20″)
Minute 4) 20 dubs + 5 burpees

 

FITNESS

A.
Three Sets of the Following: (15 min cap)
Station 1: 3 Rolls to Candlestick + 8 Ring or Stationary Dips
Station 2: 60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1) 200/150 Meters of Rowing
Minute 2) 15 Kettlebell Swings
Minute 3) 15 Lateral Box Step-Overs
Minute 4) 60 singles + 5 burpees

8.7.17

PERFORMANCE

Four sets of:
Back Squat x 5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 2 minutes

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes

FITNESS

Three to Four sets of:
Back Squat x 10 reps @ 30X1
Strict Supinated-Grip Pull-Ups x 8 reps
Kettlebell Swings x 15 reps
Plank Hold x 45 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Squats
5 Burpees

8.5.17

PERFORMANCE

Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

 

FITNESS

Seven rounds for time of:
5 Strict Pull-Ups
10 Jumping Lunges or Alternating Reverse Lunges
10 Single-Arm Dumbbell Snatches

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

8.4.17

PERFORMANCE
A.
Take 15-20 minutes and build to today’s 1-RM Snatch

B.
Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of:
Snatch
Strict Handstand Push-Ups
FITNESS
A.
Four sets of:
Romanian Deadlift x 8 reps @ 30X1
Dumbbell Bench Press x 12 reps @ 20X1
Kettlebell Swings x 15 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Renegade Rows
20 Walking Lunges with Dumbbells in Farmer’s Carry
(use same weights as you did for renegade rows)

8.3.17

PERFORMANCE
Four rounds for time of:
400 Meter Run
24 Goblet Squats (32/24 kg)
12 Burpee Box Jump-Overs (24″/20″)

This workout is inspired by the “Vest Triplet” events that teens and masters athletes will be completing on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.
FITNESS
Four rounds for time of:
400 Meter Run
24 Goblet Squats
12 Burpees

This workout is inspired by the “Vest Triplet” events that teens and masters athletes will be completing on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.

8.2.17

PERFORMANCE

A.
Four sets of:
Shoulder Press x 3 reps
Pistols x 8 reps each leg
Rest 2 minutes

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb.

C.

Three Sets:

400 Meter Run

Rest 2 Minutes

(optional)

 

FITNESS

A.

Four Sets of:

Dumbbell Push Press x 8 Reps

Rolling pistols or roll to candlestick x 10 Reps

 

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Walking Lunges

C.

Three Sets:

400 Meter Run

Rest 2 Minutes

(optional)

 

 

 

8/1/17

PERFORMANCE

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 @ 60-65% of 1-RM Power Clean

*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80-85%
*Sets 7-10 @ 90+%

B.
Elizabeth
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

 

FITNESS

Four Sets
Station 1  Dumbbell Death March x 20 steps @ 2011
Station 2 Side Plank x 45 seconds each side
Station 3 100 Meter Bottoms Up Kettlebell Carry (50 Meters each arm)

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

Group Class


Shifted Fitness & Performance – Group Class

Fitness & Performance

Four Sets

Front Rack Lunge (10 Reps Each Leg (Reverse Lunges))

Rest 1 Minute

Strict Pull-up (8-10 Reps)

Rest 1 Minute

Performance

Metcon (AMRAP – Reps)

Every minute, on the minute, for 10 minutes:

10 Thrusters (95/65 lbs)

5 Burpees
Score the number of minutes you were able to sucessfully complete all reps. If you were not able to successfully complete all minutes, note the amount of reps that you were able to complete.

Fitness

Metcon (AMRAP – Reps)

Every minute, on the minute, for 10 minutes:

10 Dumbbell Thrusters

5 Burpees
Score the number of minutes you were able to sucessfully complete all reps. If you were not able to successfully complete all minutes, note the amount of reps that you were able to complete.

7.29.17

PERFORMANCE
A.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55/35 lbs)
10 Toes to Bar
FITNESS
A.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:
4 Strict Pull-Ups
12 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
10 V-Ups

 

7.28.17

Three sets of:
Bulgarian Split Squats x 8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters/Row 500 Meters
8 Ground to Overhead (135/95 lbs)
FITNESS
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 10 reps @ 2010
Rest 90 seconds

B.
Four rounds for time of:
Run 400 Meters
10 Thrusters

Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken.