Workout of the Day

Wednesday

 

WOD

AMRAP in 20 minutes of:

With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you are going to start the burpees for that round. Have fun!!

5 Wall Balls

5 Walking lunges

5 Burpees

10 Wall Balls

10 Walking Lunges

10 Burpees

15 Wall Balls

15 Walking lunges

15 Burpees

20 Wall balls …..etc.

Post total reps to the Zen.

Tuesday

Weightlifting:

Split Jerk 5×3 @ 80% of 1 rep max

EMOM:

20 minutes:

Even: Push Press x3 reps (Start at your 1 rep max Shoulder press weight and work up from there)

Odd: L-Pull Ups 3-5 (or more) reps , If you cannot do an L-Pull up do strict pull ups or ring rows.

Post loads to the Zen.

Monday

WOD

5 Rounds for time of:

Run 400m

30 sit ups

15 Deadlifts 185/130

Post times to the Zen.

Friday!

WOD

AMRAP in 20 minutes

2 Muscle Ups

4 Power Snatches 115/80lb

8 One Legged Squats alternating

Post rounds and fractions of rounds to the Zen.

Thursday

EMOM 

20 minutes of:

Even: Front Squat 3 reps @70-75% of 1 rep max

Then run 200m.

Every EVEN minute you will do 3 front squats followed by a 200m run….then rest.

If you are unable to run the 200m in the time allotted before the next even minute begins, shorten the distance of the run. Maybe to end of parking lot and back, or any distance that allows you enough rest before the next even minute begins.

Conditioning:

3 rounds of:

Push ups x10 OR Ring Push ups x8-10

Mountain Climbers on rings if you are able or on floor x10

L-sit on rings or on parallettes 10-30 seconds

 

Wednesday

WOD

“Diane”

21-15-9 rep rounds of:

Deadlift 225/155lb

HandStand Push ups

Post times to the Zen!

Tuesday

EMOM For 15 minutes

First 5 minutes Squat Clean 3 reps each minute

Second 5 minutes Squat Clean 2 reps each minute

Third 5 minutes Squat Clean 1 rep each minute

Add weight as much as possible…..

Then:

Back Squat 4×2 @ 87% of 1 rep max. (4 rounds of 2 reps)

Conditioning:

3 rounds of 10-15 reps of each

GHD sit ups

Strict toes to rings (on the rings) Or knee raises

Good mornings with empty barbell or light weight

Monday

“Burpeemageddon”

Complete all of these different types of burpees for time:

10 CrossFit Carol Stream Man Makers 35/25lb dumbbells*

20 Burpee Pull ups

30 Burpee Box Jumps 24/20″

40 Burpees

*CrossFit Carol Stream Man Maker: Starting with a pair of dumbbells in your hands you will drop down and perform a burpee, then pull the weight into a squat clean and follow through with a thruster. Every rep begins in the standing position with weight in your hands.

Post times to the Zen!

Friday

WOD

5 rounds for time of:

9 Dumbbell thrusters right arm 45/30lb

30 Sit ups

9 Dumbbell thrusters left arm 45/30lb

30 Double unders

Post times to the Zen.

 

Thursday

I want to say what an awesome job to see the morning crew suffer through the heat, and then the evening crew plow through a thunderstorm and a downpour. Very motivating to see all of this….

WOD

AMRAP in 15 minutes of:

3 Wall Climbs

6 Up downs

9 Toes to bar

Post rounds to the Zen.