Workout for 10-8-16
Weightlifting/Gymnastics Conditioning, Short-Duration
D-Town Throwdown WOD
For time, in teams of 2:
45 partner deadlifts
45 synchronized BF burpees
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Uncategorized
Workout for 10-7-16
Monostructural/Weightlifting Conditioning, Long-Duration
CrossFit Mainsite 160607 WOD
For time:
200 double-unders
100 dumbbell squat snatches
200 double-unders
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Workout for 10-6-16
Weightlifting Strength Re-Test
Conventional or Sumo Deadlift
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-5-16
Skill work
POSE running & rowing skills, included in the warmup drills.
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Workout for 10-4-16
Weightlifting Strength Re-Test
Push or Split Jerk-
Find 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-3-16
Weightlifting Strength Re-Test
Back or Front Squat-
Find a 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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Workout for 10-1-16
Monostructural/Gymnastics Conditioning, Mid-Duration
“Liner Alpha”
AMRAP 10, in teams of 2:
40 calorie row
40 push-ups
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Workout for 9-30-16
Monostructural/Gymnastics Conditioning, Long-Duration
“Stacy J”
For time:
400 meter run
100 sit-ups, GHD
9 muscle-ups
28 pull-ups
77 double-unders
100 calorie row
400 meter run
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Workout for 9-27-16
Gymnastics/Weightlifting Conditioning, Mid-Duration
“Pop & Lock”
AMRAP 13:
15 toes to bar
10 ring dips
5 squat snatch
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Workout for 9-28-16
Weightlifting Strength Re-Test
Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
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