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Crossfit Beyond Sport Blog

 

Workout of the Day

Strength:

Overhead Squat

3-3-3-3-3

WOD:

21-15-9

Clean and Jerk 115/85#

Push Ups

Double Unders

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In honor of our daughter Stephanie’s 20th Birthday today, Glen put together a little WOD for her.  Happy Birthday, Steph, enjoy your WOD!!

Workout of the Day

Strength

Press 3-3-3-3-3

WOD

3 rounds for time of:
20 Burpees
20 Pull-ups
20 Jumping Alternating Lunges

Steph

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5X3 Back Squat

21-15-9 reps, for time of:
Wall Ball
Pull-up
Push up

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Guest Day Workout of the Day

Decathlon Challenge

For 10 cycles:
AMRAP in 1:30 of:
Air Squat, 1:30
Burpee, 1:30
Kettlebell Swing, 1:30
Lemon Squeezer, 1:30
Shuttle Run, 5 m, 1:30
Push-up, 1:30
Mountain Climbers, 1:30
AbMat Sit-up, 1:30
Grasshopper, 1:30
Air Squat, 1:30

Rest 30 secs between each cycle.

Max Reps, One Partner Working at a Time.

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Workout of the Day

“Elizabeth”

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

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Workout of the Day

Push Jerk 5-5-5-5-5

WOD

21-18-15-12-9-6 reps, for time of:
Air Squat
Push-up

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Workout of the Day

Strength

Deadlift 5-5-5-5-5

WOD

“Annie”

50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

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Workout of the Day

For time:
Row, 500 m
50 Box Jumps, 20 in
50 Push-ups
50 Sit-up (standard)s
50 Pull Up (Jumping)s
50 Back Extensions
50 Dips
20 Turkish Get Up Alternating Arms, 1.5 pood

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Workout of the Day

4 rounds for time of:
5 Wall Walks
25 AbMat Sit-ups
5 Rope Lowers
25 Barbell Good Mornings, 45/35 lbs
5 Ring Dips

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Workout of the Day

Strength

Power Clean 5-5-5-5-5

WOD

“Jack”

Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

 

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