There will be one workout and one workout ONLY today at 4pm.
Workout of the Day –
1 lap
50 pull-ups
1 lap
50 push-ups
1 lap
50 V-Ups
@ home
500 m run
50 pull-ups
500 m run
50 push-ups
500 m run
50 V-Ups
Author Archives: Max
Happy Labor Day!
no really…easy
Workout of the Day – (inspired by CrossFit Football)
5 rounds
5 burpees
20 kettlebell swings
2 minute rest
This workout will take 15 minutes. You have 1 minute to complete the burpees and kb swings, then 2 to rest before starting again. (you should feel fully recovered before you resart)
@ home
5 rounds of
50 yd sprint
5 burpees
This workout will take...
oh dear
Workout of the Day – “Tabata Something Else”
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats
This workout will take exactly 16 minutes.
@ home
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds...
Thruster this
Workout of the Day -
find your 1 rep max Thruster
you may use the rack to start from a racked front squat
Reference April 26th (3 rep max thruster)
Cashout – (using 1/2 your new max)
Death by Thrusters (1 the first minute, 2 the second, etc.)
@ home
2 x “Broomstick Fran”
“Broomstick Fran” = 21-15-9 of broomstick thrusters & pullups
do...
a lot overhead
Workout of the Day – (slightly modified from the main site)
21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms (45)
Sots press (45) (strange video from vimeo)
@ home
42-30-18 reps for time of
Turkish-Get-ups, alternating arms (use whatever weight you can find, even soup cans!)
Sots press (broomstick)
Hang it, run it.
Workout of the Day –
21 Hang Power Cleans
1 lap
15 Hang Power Cleans
1 lap
9 Hang Power Cleans
1 lap
Compare your time to Jan 5th.
@ home
3 rounds for time
50 box jumps
500 m run
Double power
Workout of the Day – (nod to CrossFit Football)
On the minute,
Complete 2 Power Cleans &
10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans
@ home
300 double unders
if you don’t have a jump rope (go buy one) you may sub 150 tuck jumps
Change is is in the works people…hope you’re...
Gimme a minute
Workout of the Day –
3 rounds for reps of
1 minute back squat (135/95)
1 minute push press (95/65)
1 minute ab wheel/roller
1 minute row (calories)
@ home
3 rounds for reps of
1 minute tuck jumps
1 minute hand stand push-ups (sub clapping push-ups)
1 minute V-ups
1 minute burpees
I appreciate your patience lately as things are seeming a bit crowded at...
Heads up
Workout of the Day –
Overhead Squat – find your 1 rep max
(compare to May 19th)
Cashout – 2 min max reps – Tire Flip
@ home
get a broomstick, or some other 5foot or so stick
6 rounds for time of
20 Overhead Squats (with said broomstick)
30 Bicycles (only count 1 leg)
Feel Dirty?
Workout of the Day – “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare your time to April 16th.
@ home
For time:
50 Box jump (find SOMETHING)
50 Jumping pull-ups
Walking...
