Workout of the Day

1. Warm-Up

2. Skill/Strength

Hero WOD 
Mr. Joshua 
Joshua HarrisSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. 

Five rounds for time 
Run 400 meters 
30 Glute-ham sit-ups 
250 pound Deadlift, 15 reps

4. STRETCH




Last Update on Sat, 28 Feb 2015 07:22 am

1. Warm-Up

2. Skill/Strength


Workout 15.1 Variations 

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 
Complete as many rounds and reps as possible in 9 minutes of: 
15 toes-to-bars 
10 deadlifts (115 / 75 lb.) 
5 snatches (115 / 75 lb.) 

Scaled 
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 
Complete as many rounds and reps as possible in 9 minutes of: 
15 hanging knee raises 
10 deadlifts (85 / 55 lb.) 
5 snatches* (85 / 55 lb.) 
*ground-to-overhead allowed 

Masters 
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) 
Complete as many rounds and reps as possible in 9 minutes of: 
15 toes-to-bars 
10 deadlifts (85 / 55 lb.) 
5 snatches (85 / 55 lb.) 

Masters Scaled 
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) 
Complete as many rounds and reps as possible in 9 minutes of: 
15 sit-ups 
10 deadlifts (65 / 45 lb.) 
5 snatches* (65 / 45 lb.) 
*ground-to-overhead allowed 

Teens 
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) 
Complete as many rounds and reps as possible in 9 minutes of: 
15 toes-to-bars 
10 deadlifts (85 / 55 lb.) 
5 snatches (85 / 55 lb.)

4. STRETCH




Last Update on Fri, 27 Feb 2015 07:08 am

1. Warm-Up

2. Skill/Strength

2k Row (increasing intensity)

Double Under Practice for 4-6 minutes

5x5 Front Squat (lightweight maybe 50-65%)

WOD

8 min AMRAP

20 Slam Ball(20)

15 Russian KB swing

10 Burpee Broad Jump

 

4. STRETCH




Last Update on Thu, 26 Feb 2015 07:14 am

1. Warm-Up

2. Skill/Strength

Push press 5-5-3-3-1-1-1

WOD
15 min AMRAP
1 Rope Climb
10 box Jump (30/24)
10 Shoulder to Overhead (115/85) or FB (135+/95+)
10 Goblet Squat (53/35)

 

4. STRETCH




Last Update on Wed, 25 Feb 2015 08:14 am

1. Warm-Up

2. Skill/Strength

Every Minute on the Minute for 8 Minutes:
1 Hang Power Clean + 1 Power Clean working up to a complex max

Rest 2:00, then...

WOD: 

7 Rounds:
3 Power Cleans 135/95# or FB=165/2
5 Lateral Burpees-Over-Barbell
200m Run

Incentive Scoring:
Women, for every 5# above 105#, subtract 1:30 off of your Total Time
110# = -1:30
115# = -3:00
etc.
Men, for every 10# above 165#, subtract 1:30 off of your Total Time
175# = -1:30
185# = -3:00
etc..

 

4. STRETCH




Last Update on Tue, 24 Feb 2015 03:09 pm

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CrossFit Journal: The Performance-Based Lifestyle Resource

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