Workout of the Day

Warm up:
Hollow rock, 10/
ice cream makers, 10/
Samson stretch, 10 steps/
inch worms, 10/
stripper stretch, 10 steps/
x2

WOD:
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

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Warm-up:
Inch worms, 10/
pushups, 10/
pullups, 10/
squats, 10/
Pigeon walk, 20 steps/
x2

WOD:

Wall run for height, 5 attempts and then:
“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Jennifer Gatlin, New Species Athlete

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Warm-up:
100m run/
10 squats/
10 pistols/
10 situps/
10 hollow rocks/
10 pass througs/
10 dead hang pullups/
10 inch worms

WOD
Squat 5 RM
Press 5 RM

rest 5- 10 minutes and then:
Complete as many rounds as possible in 15 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders

Post rounds completed to comments.

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Warm-up:
shoulder pass throughs, 10/
hollow rocks, 10/
inch worms, 10
x2

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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

WOD:

Push Press:
3-3-3-3

Rest 5 minutes and then:

Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
24 inch box jumps, 15
*Select your weight and complete as many reps as possible of chin ups.
*Rest as needed between rounds.
Post weights used, slowest round and reps completed to comments.

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Warm-up:
250m row/
squats, 10/
pushups, 10/
pullups, 10/
250m row
x2

WOD:

275lb Deadlift, 5/
Burpees, 10 reps (use one foot obstacle, ie parallette, and hop over laterally)/
100m sprint

5 rounds for time.

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

x3

WOD:

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

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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

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