Month: September 2014

Categories
Workouts

2014-09-04

41 Railroad – CrossFit Group

Warm-up

– 400m Run

2x: Warmup #3 (No Measure)

– 10 Overhead Squats
– 10 Burpees

2x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Weightlifting

A: Close Grip Bench (3-3-3-3 @ 30X1)

Metcon

B: Metcon (Time)

For Time:
– 50 Double Unders
– 10 Burpees
– 40 Double Unders
– 10 Burpees
– 30 Double Unders
– 10 Burpees
– 20 Double Unders
– 10 Burpees
– 10 Double Unders
– 10 Burpees

Categories
Workouts

2014-09-03

41 Railroad – CrossFit Group

Warm-up

1:00 Row

Band Pulls:
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Passthrough
– 10 Presses (each)

1:00 Jump Rope

then

2x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

WOD

Metcon (Time)

Six Rounds For Time:
– 6 KB Snatches (24kg/16kg)
– 6 KB Cleans (24kg/16kg)
– 6 KB Push Jerks (24kg/16kg)
Note: Each arm
RxPlus: 32kg/20kg

Categories
Workouts

2014-09-02

41 Railroad – CrossFit Group

Warm-up

– 250m Row

then

Three Times:
– 5 Lunges (each)
– Piriformis Stretch (right)
– Piriformis Stretch (left)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Downward Dogs to Cobra Stretches

then

Squat Warmup
– 5 Back Squats with Barbell
– 5 Jumping Squats w/o Barbell
– 5 Back Squats with Barbell and Weight
– 5 Jumping Squats w/o Barbell

Weightlifting

A: Back Squat (10-8-6-4)

Rest: 3:00

Metcon

B: Metcon (Time)

For Time:
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows