Part One (“Buy-In”): Deadlift, 5 rounds of 5 reps at 60% of one-rep max
Part Two (“WOD”): AMRAP* 12 Minutes:
- 5 Clean & Jerk
- 10 Paralette Burpees
Part Three (“Cash Out”): Handstand Practice and Yoga
Workout of the Day Post Archive
Sample Workout A
Sample Workout B
Team Workout!
5 Rounds for Time: 10 Pull-Ups, 15 Wall Ball shots, 20 Box Jumps (24” box), 25 Press (45 #).
One partner runs 200 meters while the other partner starts the workout. When the runner returns, he takes over on the workout where the other partner left off. This continues until the two partners combine to complete all 5 rounds.
Sample Workout C
“Filthy Fifty” (CrossFit Benchmark Workout)
For time:
50 Box jumps (24” box)
50 Jumping pull-ups
50 Kettlebell swings (36 #)
50 Steps walking lunges
50 Knees-to-elbows
50 Push press (45 #)
50 Back extensions
50 Wall balls (20 #)
50 Burpees
50 Double-under jump-ropes
Saturday, 8 January 2010
Buy-In:“Dead Bugs” and Pull Up Practice
WOD: 3 Rounds for Time
- 800m run
- Max Reps Pullups
*Your score is both total time to completion and total pull ups.
Cash Out: Stretching
Friday, 7 January 2010
WOD: Two Parts…
Part One: “Karen”: 150 Wall Ball for time
Part Two: If your Karen time is <15 minutes, do "Annie": 50-40-30-20-10 of Double Unders and Abmat Situps
-If your Karen time is <20 min do a 40-30-20-10 version of Annie.
- If your Karen time is < 25 minutes, do a 30-20-10 version of Annie
CASH OUT: Stretching!
Tuesday, 4 January 2011
BUY IN: Deadlift
- 3×2 @ 70% 1RM
- 2×2 @ 75% 1RM
- 3×1 @ 80% 1RM
WOD: 4 Rounds for Time:
- 400m run
- 20 Kettlebell Swings
- 20 Steps, Walking Lunge
CASH OUT: Stretch!
Monday January 3rd, 2011
Buy-In: Push Press 5-5-5-5
All sets at 85% 1rm Press
WOD: 15 Min AMPRAP
- 12 Box Jumps
- 9 sit ups
- 7 push ups
Cash Out: Mobility and Stretching
Friday, December 31, 2010
Deck of Pain!
For this partner workout, each team gets a deck of cards.
Team member A starts turns over the first card, and the other member performs the number of reps and the exercise according to the scheme shown below. Once completed, that team member turns over a card for his/her partner… and so on, until all cards are done. First team done wins.
Card Values:
- #1 -10 = face value
- Face Cards = 10
- Ace = 11
Exercises:
- Hearts = burpees
- Diamonds = pull ups
- Spades = push ups
- Clubs = sit ups
Tuesday, November 2nd
Buy-In: AMRAP 2 Minutes:
- Kettlebell Swings
WOD: For time, 10-8-6-4-2 of:
- Deadlift (@ 55% 1RM)
- Lateral Jump over Paralette
- Pullup
-Ring Dip
Cash Out: Yoga & Mobility Work
Monday, November 1st
Buy-In: Overhead Squat Practice
WOD: 2-Parts:
1 – AMRAP 7 Minutes:
– 7 Thrusters
– 7 Knees-to-Elbows
— REST 3 Minutes —
2 – AMRAP 7 Minutes:
- 7 ABMat Sit Ups
- 7 Box Jumps
Cash Out: Yoga & Mobility Work
Recent Blog Posts
- CFTO Events for 2011
- Holiday Partner Fitness Challenge
- Personal Fitness Benchmarking is Here
- Special Guest This Saturday
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