Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

May
2010

May 19, 2010

Warm-up:
squats, 15/
pushups, 10/
pullups, 10

x3

WOD:

“CrossFit Total”
Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD

May
2010

May 19, 2010

WOD

May
2010

May 17, 2010

Warm-up:
Squat, 10/
shoulder pass throughs, 10/
pushups, 10/
pullups, 10
x2

WOD:

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

WOD

May
2010

May 16, 2010

Warm-up:
inch worms, 10/
24 inch box jumps, 10/
pullup, 10

x2

WOD:
Clean
3-3-3-3-3

Rest 5 min and then:

“Annie”
50-40-30-20-10 of
double unders/
situps
For time.

Post loads and time to comments.

WOD

May
2010

May 15, 2010

WOD

May
2010

May 14, 2010

Warm-up:
Run 200meters/
10 squats/
10 box jumps/, 24 inches/
10 shoulder pass throughs/
10 pushups/
10 pullups
x2

WOD:
Step Up, 20 in box
8-8-8

Rest 5-15 minutes and then:

155lb front squat, 10 reps/
Clapping pullups, 10 reps/
T-drill

5 rounds for time

Post time to comments.

WOD

May
2010

May 13, 2010

Warm up:
Inch worms, 10/
med ball slams, 10/
pushups, 10/
strict pullups, 10/
Turkish getup, 3 each side, 1 pood

WOD:

Bench press
5-5-5

Rest 10 minutes and then:

AMRAP in 15 minutes of:

10 1.5 pood KB snatches/
20 Sledge hammer strikes/
10 yard bear crawl

Post loads and times to comments.

WOD

May
2010

May 12, 2010

Warm-up:
squat 10/
pistol 10/
pushup 10/
ring dip 10/
pullup 10/
skin the cat 5/
run 50 meters
x2
Burgener x2

WOD:

L-sit, max hold, 5 attempts

and then:

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

David Millar 10:08. Post best hold and time to comments.

WOD

May
2010

May 11, 2010

WOD

May
2010

May 10, 2010

Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2

WOD:
Squat 10×2 @ 65% of 1 RM (45 seconds rest)
Press 5×1
Strict Ring Dips 3×12-15

and then:
As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24″
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.
Post times to commments