WOD
[ Workout Of The Day ]

20 JANUARY 2018

CrossFit

WOD:
25 Minute Running Clock
AMRAP 25
In teams of 3: Each teamate does 3 Full rounds:
A: Rope Climbs 
B: 20 Alternating Dumbell Overhead Lunge S: 55/35
C: Airdyne for Cals
with remainder of time, as a team: 
Max Meters on Rower (500 m splits)

IGNITE

THE THREAD
3 Rounds:
Min 1: HRPU
Min 2: Torpedo Sumo Deadlift High Pull (1 Torp)
Min 3: Alt. Lunges
Min 4: Push Press (2 Torp)
Min 5: Plank Row
Min 6: Rest

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SUBMIT

19 JANUARY 2018

CrossFit

Warm up
TABATA 12
Clyce through the following movements:
Plank shoudler touches
Jump rope
L-sit ( on floor)
Kettlebell Swing
Skill
EMOM 10
Wall Walks
Bent Over Row

WOD
AMRAP 10
10 Handstand Push-ups 
15 Kettlebell Swing S: 70/53
30 Double Unders

IGNITE

Workout:
20 Minute Clock

30-20-10-9-8-7-6-5-4-3-2-1
Pull-up
Torpedo Swing
Burpee

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SUBMIT

18 JANUARY 2018

CrossFit

WOD:
EMOM 25

M1: Turkish Get-up
M2: Muscle-ups F: 2 ring rows+1 transition+ 2 dips L: Renegade Row
M3: Slamball
M4: Dragonfly
M5: Bike

IGNITE

Strength:
in 3 Minutes x 4 Rounds

8-12 Box Step-ups / Side
10 Glute Bridge on Box
20 Deadbug Transitions

Workout:
AMRAP 8

10 Alt Single Leg Squat
20 Slamball
10 Abmat Situp

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SUBMIT

17 JANUARY 2018

CrossFit

Strength:
Bulgarian Split Squat
@30X1; 6-10 reps/leg; 3 sets

Med Ball Bench Press
6-10 reps; 3 sets

Ring Row
@2112; 8-10 reps; 3 sets; rest 60-90 seconds

WOD:
"AIN'T NO SUNSHINE"- BY PK
Row 1,000meters
Max Effort push ups in 60 seconds
Row 500meters
Max Effort Sit ups in 60 seconds
Row 250meters
Max effort Air squats in 60 seconds
Score= Time to complete - total reps of push-up, sit-up, and squats

IGNITE

Workout:
:30 of Each x 2
Low Box Runners
Speed Walk-outs
Low Box Lateral Runners
Skier Swing

-Rest 1 Minute-
-Repeat 4 times

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SUBMIT

16 JANUARY 2018

CrossFit

Strength:
In 20 minutes: Build to perfect
Snatch Pull + High Hang Squat Snatch + Overhead Squat

Emom10:
Build to perfect Snatch Balance 

IGNITE

Workout:
AMRAP 20

2-4-6-8-10
Bent Over Row
S2OH
-10 T2B-
2-4-6-8-10
Hang Clean
Alternating Front Rack Lunge (r/l=2)
-10 T2B-

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SUBMIT

15 JANUARY 2018

CrossFit

WOD:
AMRAP 10 
10 Dumbell Thrusters S: 55/35
15 Toes to Bar
20 Box Jumps S: 24/20

Row 5 Minutes for Meters
For time:

Complete exact number of rounds + reps from section A
10 Dumbell Thrusters S: 55/35
15 Toes to Bar  
20 Box Jumps S: 24/20

IGNITE

Strength:
6 Minutes of Work

10 Seated Banded Lat Pull
10 Standing Tricep Ext
10 Body Weight Good Mornings

Workout:
AMRAP 12
8 Bi-Torpedo Deadlift
8 Pull-up / Banded Lat Pull
8 Alt Plank Reach Back (r/l=1)

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SUBMIT

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