Workout of the Day


Lawrence of Arabia

Crossfit214_Ross_Bill_LSit_RopeClimb_small

Reminder: Open Gym is at Lemmon tomorrow 1-4pm! 

WODS for Sat Jan 24, 2015 [This Week’s Training]

  • Advanced WOD

    “Fight Gone Bad”

    Three Rounds Max Reps in 1 minute per station

    Wall Ball 20-10/14-9
    KB SHP 70/53
    Box Jump 20/14
    Push Press 75/55
    Row for Calories
    rest 1 min

    RSVP

  • Foundations WOD

    A. 5 sets of:
    3-5 Pull Up Negatives (Weighted if possible)
    B1. 60m Farmers Carry AHAP with NO breaks – 4 sets
    B2. 30m Over Head weigthed walking Lunge – 4 sets
    RSVP

  • Power Athlete WOD

    A. Build to a 3RM Complex Max in 15 Minutes:
    1 Power Clean, 1 Hang Power Clean, 1 Thruster
    B. With a partner, complete a 200m KB Front Rack Carry
    Supplemental: 4 sets of 10-12 band pull-aparts

    RSVP

  • Olympic Lifting WOD

    A. Backquat 5RM in 15min
    B. Push Press 5×2 – Pause in the dip on the first rep of each set
    C. 4 sets:
    20 sec hollow rock
    20 sec rest
    20 sec arch body rock
    20 sec rest

    RSVP