Workout of the Day

WOD:

Whitten

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft

Post times to beyond the whiteboard.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Strength:

Hang Squat Snatch 2-2-2-2-2

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

WOD:

4 rounds for time of:
9 D-Ball Over Shoulders, 100/70 lbs
21 Push-ups

Post loads and times to beyond the whiteboard.

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Midline:

Tabata Deadbug
Tabata Russian Twist, 20/14 lbs
Tabata Deadbug

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

“The Gazelle”

AMRAP, 20 minutes:

Max strict pull-ups

600 meter run

35 air squats

Post reps and rounds to beyond the whiteboard.

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Stength:

Power Clean + 2 Jerk 1-1-1-1-1

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

WOD:

3 rounds for time of:
21/15 Machine Calories
7 Power Clean & Jerks, 155/105 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Back Squat/Box jump, 3-3-3-3-3

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

WOD:

Complete as many rounds as possible in 12 mins of:
12 American Kettlebell Swings, 53/35 lbs
12 Front Rack Lunges, 53/35 lbs
12 Burpees

Post loads and rounds to beyond the whiteboard.

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Team Speed:

In teams of 3-5, complete as much distance as possible in 100m increments:

Complete as many rounds as possible in 14 mins of:
Assault Runner, 100 m*

*log fastest individual 100m sprint

WOD:

4 rounds for time of:
12 Feet Elevated Ring Rows
16 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Post times to beyond the whiteboard.

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Midline:

For quality:
50 Evil Wheels, pick load

WOD:

4 rounds for time of:
15/12 Machine Calories
12 Hang Power Cleans, 135/95 lbs

Post times to beyond the whiteboard.

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WOD:

CrossFit Total

Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

Only log the heaviest 1 rep lifts, do not include sets prior.

*15 minutes per lift

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Strength:

Snatch Balance + 2 Overhead Squat 1-1-1-1-1

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

WOD:

Volkswagon.

21-15-9 reps, for time of:
Bench Press, 185/125lbs
Chin-up

Post loads and times to beyond the whiteboard.

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Strength:

Turkish Get-up : 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:
Sledge Hammer Strike, 16/10 lbs
Echo Bike Calorie
Medicine Ball Slam, 50/40 lbs
Row Calorie

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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