workout

OF THE DAY

TUESDAY 9.29.2020 WOD

For time:
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups
Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

-Modify
Five rounds for time of:
400 Meter Run
15 Burpees to Target (touch your pull-up bar)
10 Strict Pull-Ups
Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

THURSDAY 9.24.2020 WOD

A.Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 secondsB.Complete as many rounds and reps as possible in 10 minutes...

WEDNESDAY 9.23.2020 WOD

A.Every 2 minutes, for 20 minutes (10 sets) of:Bench Press x 2 reps @ 20X0Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+-ModifyA.Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each...

TUESDAY 9.22.2020 WOD

A.“Fran”Rounds of 21, 15, and 9 reps of:95/65 lbs ThrustersPull-UpsB.Two sets of:Bulgarian Split Squats x 8 reps @ 3010immediately followed by…Dynamic Bulgarian Split Squats x 12 reps @ 10X0Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds...

MONDAY 9.21.2020 WOD

Every 8 minutes, for 32 minutes (4 sets) of:500 Meter Row3 Snatches @ 70-75% of 1-RM Snatch400 Meter Run3 Snatches @ 70-75% of 1-RM Snatch-ModifyEvery 8 minutes, for 32 minutes (4 sets) of:500 Meter Row15 Kettlebell Swings400 Meter Run15 Kettlebell...

SUNDAY 9.20.2020 WOD

Part I:  Crossfit Games Event 55 Rounds for time of:400m Run15 Overhead Squats 135/9515 Bar-facing Burpees30 Minute Time CapRest 5 Minutes:Part II:  Crossfit Games Event 6 Max Freestanding Handstand HoldModify:  Max Handstand Hold on WallMax Weighted Plank...

SATURDAY 9.19.2020 WOD

HAPPY BIRTHDAY GARRETT! In teams of two, complete as many rounds and reps as possible in 30 minutes of:400 Meter Run5 Strict Pull-Ups10 Push-Ups15 Air SquatsOnly one person may be running at a time. While one partner runs, the partner inside the gym should be working...