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Crossfit Beyond Sport Blog

Workout of the Day

Partner WOD

Score is total wall balls and box jumps for each person.

Rotate Partners

5 Rounds of In 1 minute 5 Burpees then Max Rep Wall Balls (20/14) in whatever time is left in minute

2 minute rest then

5 Rounds of In 1 minute 5 Kettlebell Swing (1.5/1) then Max Rep Box Jumps (24/20) in whatever time is left in minute

Each partner rotates 5 times for example Partner 1 goes first does 5 burpees and hits 22 Wall Balls once 1 min is up then Partner 2 goes first does 5 burpees and starts WBs until one minute is up then Partner 3 goes etc… Rotates back to Partner 1 where he will pick up where he left off on Wall Ball Count 23 etc… The first 5 Rounds are Burpees and Wall Balls, the second 5 Rounds are KB Swings and Box Jumps 30 min Workout which each athlete does 10 min of work and 20 min of rest

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Workout of the Day

For time:

25 Push-ups

25 Lemon Squeezers

25 Pull-ups

25 AbMat Sit-ups

25 Kettlebell Swings, 53/35 lbs

25 Air Squats

25 Toes-to-bars

25 Box Jumps

25 Grasshoppers

100 Double Unders

ugly

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Workout of the Day

Tabata

Tabata Interval 8 rounds of each before moving to the next exercise. 20 seconds each round, 10 second rest between rounds

Ring Dips

Box Jumps (24″)

Toes to Bar

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Workout of the Day

Complete as many rounds as possible in 20 mins of:

6 Deadlifts, 225 lbs

7 Burpee Pull Ups

10 Kettlebell Swings, 2 pood

Run, 200 m

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Workout of the Day

“Karen”

150 Wall Balls for Time 20/14#

wb

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Workout of the Day

Strength:

Squat Snatch 1-1-1-1-1

WOD:

20 Minute AMRAP

5 Chest to Bar Pull Ups

10 Ring Dips

15 Overhead Squats 95/65#

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Workout of the Day

Complete as many rounds as possible in 20 mins of:

20 Jump Touches, 12 in

10 Medicine Ball Cleans

 20/14 lbs 10 Kettlebell Swings, 53/35 lbs

Partners cycle through the AMRAP, one person working at a time.

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Workout of the Day

“Partner Angie”

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete 100 of each exercise as a team. Post total time. Include the name of your partner in your notes.

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Workout of the Day

Strength:

Overhead Squat 1-1-1-1-1

WOD:

“Fran”

21-15-9

Thrusters

Pull Ups

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Workout of the Day

Strength:

Push Jerk 1-1-1-1-1

WOD:

Complete as many rounds as possible in 15 mins of:

1 Rope Climb

5 Push-ups

10 AbMat Sit-ups

15 Air Squats

ropes

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