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Crossfit Beyond Sport Blog

 

Workout of the Day

“Grace”

For time:
30 Clean & Jerks, 135/95 lbs

There’ll be a “fun” warm up and cash out included.  See you Thursday!

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Workout of the Day

Strength:

Clean & Jerk 3-3-3-3-3

WOD:

3 rounds for time of:
50 Air Squats
40 Double Unders
30 Kettlebell Swings, 35/25 lbs
20 Box Jumps, 24/20 in
10 Chest-to-bar Pull-ups

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Workout of the Day

Strength:

Deadlift 3-3-3-3-3

WOD:

21-15-9 reps, for time of:
Pull-up
AbMat Sit-up
Push-up

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Workout of the Day

“Nancy”

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

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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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