Workout
4 Rounds for time
Rx Reps: 40, 30, 20, 10
Scaled Reps: 20, 15, 10, 5
– Walking Lunge (count each step)
– 400m Run
– Situps
Categories
Author: CrossFitMGM
Warmup
Sandbag Cleans w/ Squat Drop
– 5 right shoulder
– 5 left shoulder
– 5 front
Workout
Double Couplet
Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25
2 minute rest
Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25
Categories
2009-09-15 WOD
Workout
“Uh oh, UNO!” or “Deck of Cards”
– Zeros = 10 Burpees
– Blue = Pushups
– Red = Swings
– Green = Push Press
– Yellow = Goblet Squats
Categories
2009-09-13 WOD
Warmup
Repeat until 30 OH Squats have been completed.
– 150ft walking lunge
– OH Squat until failure
Workout
“Less Rest, More Weary” w/ KB Swings and Squat Thrusts
Work Period + 1/2 Rest Period
- 60secs KB Swings/30secs Rest
- 60secs Squat Thrusts/30secs Rest
- 60secs KB Swings/30secs Rest
- 60secs Squat Thrusts/30secs Rest
- 40secs KB Swings/20secs Rest
- 40secs Squat Thrusts/20secs Rest
- 40secs KB Swings/20secs Rest
- 40secs Squat Thrusts/20secs Rest
- 30secs KB Swings/15secs Rest
- 30secs Squat Thrusts/15secs Rest
- 30secs KB Swings/15secs Rest
- 30secs Squat Thrusts/15secds Rest
- 20secs KB Swings/10secs Rest
- 20secs Squat Thrusts/10secs Rest
- 20secs KB Swings/10secs Rest
- 20secs Squat Thrusts/10secs Rest
Categories
The Beginning
Got word today that the offer we submitted to the property owner was accepted. Will have keys in our hands soon….we can’t wait. The real work begins once we start working to turn the warehouse into a proper gym.
Categories
2009-09-09 WOD
Workout
“Fight Gone Bad” – Rep Style
3 Rounds
1a. 20 Two Handed KB Thruster
1b. 20 KB SDHP
1c. 20 Sandbag Hops
1d. 20 Two Handed KB Push Press
1e. 400m Run
1f. 60secs Rest
Categories
2009-09-08 CrossFit
Swing/Burpee Ladder
10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees
Categories
2009-09-07 CrossFit
5 Rounds For Time
– (10, 8, 6, 4, 2) Sandbag Shoulder w/Squat Drops
– (30, 24, 18, 12, 6) Situps
– 400m Run
Categories
2009-09-02 CrossFit
3 Rounds of 30 – 20 – 10:
– KB Thruster
– KB Row
– KB OH Swing
Categories
2009-08-31 CrossFit
4 Rounds For Time
– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings