A. 6 sets of 5 squat snatches @45 B. 2 rounds for time of: Row 1000m 20 burpees over erg C. 3 sets not for time of: 20 GHD back raises Rest 3 mins Daily Motivation If you have anything that you need to work on, put it in your warm up, and make it […]
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AllAroundJoe WOD Tuesday 5/7/13
A. 15 mins to build to a heavy push press B. 3 rounds for times of: 15 shoulder to overhead @135/95 15 burpees over bar Rest 3 mins between rounds C. For time: Row 2000 100 double unders Daily Motivation Suns out guns out!
AllAroundJoe WOD Monday 5/6/13
A. Run 1 mile for time B. 20 mins to build to a heavy back squat C. 75% of your 1RM back squat for max reps Rest 5 mins 75% of your 1RM back squat for max reps Rest 4 mins 75% of your 1RM back squat for max reps Rest 3 mins 75% of […]
AllAroundJoe WOD Saturday 5/4/13
CrossFit workout of the day A. 20 mins to build to a heavy squat snatch B. 15 mins to build to a heavy clean and jerk C. 5 rounds for time of: 5 snatches @115/75 10 shoulder to overhead @115/75 15 deadlifts @115/75 5 burpees over the bar Daily Motivation You can always inspire people […]
AllAroundJoe WOD Friday 5/3/13
CrossFit workout of the day A. 15 mins to work to a heavy front squat Then 3 sets of max reps at 80% of your 1RM B. 6 sets of 5 reps squat cleans @135/95 Rest 2 mins between sets C. 3 rounds for time of: Run 800m 30 kettle bell swings @53/35 Daily Motivation […]
AllAroundJoe WOD Wednesday 5/1/13
CrossFit workout of the day A. 3 rounds for times of: 50 double unders 10 hspu’s Rest 2 mins between rounds B. 5 rounds for time of: 10 overhead squats @95/65 10 push-ups 10 dips C. 15 mins to build to a heavy 5 rep bench press. Daily Motivation If you want something, don’t let […]
