Workout of the Day

Conditioning:

500m row x3, 2 minutes rest between attempts, maximum effort

WOD:

Complete as many rounds as possible in 15 mins of:

10 Wallballs, 20/14 lbs

5 Pull-ups

10 Russian Twists, 20/14 lbs

Post times and rounds to beyond the whiteboard.

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WOD:

Hansen

5 rounds for time of:

30 Kettlebell Swings, 2/1.5 pood

30 Burpees

30 GHD or abmat Sit-ups

Post times to beyond the whiteboard.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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Strength:

Every 2 mins for 12 mins do:

1 Hang Power Clean + Power Clean + Split Jerk, pick load

WOD:

5 rounds for time of:

15 Medicine Ball Slams, 50/40 lbs

5 Bar Muscle-ups

Post loads and times to beyond the whiteboard.

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Strength:

Turkish getup, 4-4-4-4-4, (2 each arm)

WOD:

3 rounds for time of:

30 Double Dumbbell Walking Lunges, 50/35 lbs

2 Rope Climbs

Run, 400 m

Post loads and times to beyond the whiteboard.

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Strength:

Bench Press, 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

3 rounds, 1 min per station, for max reps of: Echo Bike Calorie

D-Ball Over Shoulder, 100/70 lbs

Sledgehammer Strike, 16/10 lbs

AbMat Sit-up

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Post loads and reps to beyond the whiteboard.

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Strength:

Back squat/ box jump, 5-5-5-5-5

WOD:

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Post loads and time. To beyond the whiteboard.

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Strength:

One Arm Dumbbell/kettlebell Row, 16-16-16-16-16

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

For 5 cycles:

AMRAP in 2 mins of:

5 Dumbbell Hang Cleans, 50/35 lbs

15 Double Unders

Rest 1 min between each cycle. For each cycle restart the AMRAP.

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Midline:

Standing Teapot 24-24-24-24-24

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Strict Chin-ups

10 V-ups

15 Air Squats

Post loads and rounds to comments.

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WOD:

25.3 Rx’d – CrossFit Games Open

For time:

5 Wall Walks

50 Row Calories

5 Wall Walks

25 Deadlifts, 225/155 lbs

5 Wall Walks 25 Cleans,

135/85 lbs

5 Wall Walks

25 Snatches, 95/65 lbs

5 Wall Walks

50 Row Calories

Post time or reps to beyond the whiteboard.

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Strength:

Every 2 mins for 10 mins:

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

Heavier as you go, earn weight with technique.

WOD:

3 rounds for time of:

30/24 Machine Calories

21 Overhead Squats, 95/65 lbs

12 Candle Sticks

Post loads and times to beyond the whiteboard.

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