Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

Sep
2011

September 12, 2011

Skill:
Curtis P.

WOD:

AMRAP in 20 minutes of:

5 Curtis P’s/
7 strict pull-ups

Post rounds to comments.

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WOD

Sep
2011

September 11, 2011

Skill:

WOD:

Turkish get-up:
3-3-3

And then…

In teams of 2, with only one person working at a time:

Max ring pushups in 4 minutes, (max of 15 per set per athlete)
Max 24 inch box jumps in 4 minutes, (max of 15 per set per athlete)
Max knees to elbows in 4 minutes, (max of 15 per set per athlete)
Max kettlebell swings in 4 minutes, (max of 15 per set per athlete)

When one athlete stops to break or finishes 15 reps, the other athlete starts.

Post team and individual totals to comments.

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WOD

Sep
2011

September 11, 2011

Take a moment of silence and remember.

WOD

Sep
2011

September 10, 2011

Skill:
Broad jump
Bear crawl

Brenton

For time.
Five rounds of:

-Bear crawl 100 feet
-Standing broad-jump, 100 feet
-Do three Burpees after every five broad-jumps.

If you’ve got a twenty pound vest or body armor, wear it.

WOD

Sep
2011

September 9, 2011

Skill:
Rope Climb

WOD:
Run 1 mile
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
Run 1 mile

Post rounds and time to comments.

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WOD

Sep
2011

September 7, 2011

Skill:
CFT review

WOD:

The CrossFit total:
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1

Durability:
5-10-5 agility drill

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WOD

Sep
2011

September 6, 2011

Skill:
Pull-up/Kipping pull-up

WOD:
Complete the below number of pull-ups/ring rows while completing 7 burpees at the beginning of every minute, including the 1st minute.

Novice athlete:
Complete 75 ring rows or 50 pull-ups,(no band)

Advanced athlete:
Complete 100 pull-ups

Post time to comments.

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WOD

Sep
2011

September 5, 2011

Skill:
Hang power snatch

WOD:
4 rounds for time of:
Perform as many reps as possible in 1 minute of the following:
Med balls slams, 40lbs/20lbs/
Box jumps, 20 inches/
Hang power snatch, 75lbs/
Sit-ups

Move from movement to movement as quickly as possible; after 4 minutes, rest one minute before moving to the next round.

Post rounds to comments.

Compare to 7.28.11.

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WOD

Sep
2011

September 4, 2011

Skill:
Hang squat clean

WOD:
AMRAP in 20 minutes of:

Hang squat clean, 9 reps/
20 sledgehammer strikes/
200m run

Post rounds to comments.

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New Species CrossFit Philosophy

WOD

Sep
2011

September 2, 2011

Skill:
Power clean
Push press

WOD:
Jack

Max Rounds in 20 Min:

-115 pound Push press, 10 reps
-10 KB Swings, 1.5 pood
-10 Box jumps, 24 inch box

Post rounds to comments.

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