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2.09.16 Workout of the Day

  • ryan Baggott
  • Feb 9, 2016
  • 2 min read

Happy Anniversary to Tracy and Rich Calvo. To another 15 years of health, happiness, and Rich not sleeping on the couch at the gym every weekend. lol Much love to you both.

ALL Athletes: Due to the flooded parking lot, the septic tank is full will be pumped late Wednesday morning. Please use your restroom prior to coming to class to avoid water backup in gym restrooms.

-Thank you for understanding

CrossFit

General WU: Coaches Choice

Specific WU:3x: 10,8,6 Deadlifts 10,8,6 Pushups

Prep: Deadlift 3x 5 touch and go reps

Build to workout weight Scale to a weight with which you can perform at least 12 unbroken reps

WOD 1: 12 minute AMRAP 2 Deadlifts (275/185) 2 Strict Ring Dips (sub = Bar Dips) 4 Deadlifts 4 Strict Ring Dips 6 Deadlifts 6 Strict Ring Dips 8 Deadlifts 8 Strict Ring Dips 10 Deadlifts 10 Strict Ring Dips 12 Deadlifts 12 Strict Ring Dips

If you complete the round of 12, go back to the beginning and climb the ladder again. Climb the ladder as many times as possible in 12 minutes.

Post rounds & reps completed to comments.

Midline: 2 sets: 60 second Front Plank hold 60 second Side Plank hold 60 second hollow hold

OPEN ACCESSORY PREP: Pullups

Skill: 5x5 Dynamic kip swing

Strength: 5, 5 second negative pullups+20 stict ring rows

ICT

General WU: Coaches Choice

Specific WU: 300 m run (exit sign)

15 pushups, 15 airsquats, 15 pullups

WOD 1: For Time

800 m run (stop sign)

3 rounds of "Cindy"

600 m run (state of mind)

3 rounds of "Cindy"

300 m run (exit sign)

3 rounds of "Cindy"

150 m run (CF843 sign)

The goal is to run, but a scale run to Row if need be.

*1 round "Cindy"= 5 pullups,10 pushups,15 airquats*


 
 
 

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