Gymnastics Workout of the Day
A. Gymnastics Strength:
Choose 2 based on your skill level:
5×2 strict muscle ups (add weight if necessary)
5×2 kipping muscle ups (add weight if necessary)
5×2 strict pull ups (add weight if necessary)
5×2 strict dips (add weight if necessary)
B. 15 minute EMOM:
5 chest to bar pull ups
10 pistols
10 hollow rocks
Post your scores to the Whiteboard.
Workout of the Day
A. “CrossFit Total”
Back squat, 1-1-1
Press, 1-1-1
Deadlift, 1-1-1
Post your scores to the Whiteboard.
Workout of the Day
A. (20 minute) Touch and go squat clean practice. Do 5 sets of 3, working up to something heavier than your workout weight.
B. 5 Rounds for time:
15 Burpees
10 Squat cleans
L3 - 135/95
L2 - 115/75
L1 - 95/65
Post your scores to the Whiteboard.
Workout of the Day
A. 4 Rounds NFT
10 GHD hip extensions
6 Double KB pushpress, working up
B. 3 Rounds NFT, working up in weight
3 KB TGU, right
10 KB bent over single-arm row, right
10 KB single-arm standing press, right
3 KB TGU, left
10 KB bent over single-arm row, left
10 KB single-arm standing press, left
C. 500 Meter Row for time (record score)
Post your scores to the Whiteboard.
Workout of the Day
“Tabata This”
Tabata Air Squats
Rest 1 minute
Tabata Row (for calories)
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.
Post your scores to the Whiteboard.
Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters
L3 - 90/75
L2 - 75/60
L1 - 60/45
Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.
Post your scores to the Whiteboard.
Workout of the Day
AMRAP 10:
1 Rope climb
20 Wall balls, 20/14
Rest 5 minutes
Alternating with a partner for 10 Rounds each:
Sprint 200 yards at 90% (2x length of gym and back)
Post your scores to the Whiteboard.
Workout of the Day
Strength:
Press to handstands and skin the cats
5 rounds for time:
11 push ups
11 toes to bar
11 box jumps (24″/20″)
Post scores to the Whiteboard.
Workout of the Day
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise.
Post your scores to the Whiteboard.
Workout of the Day
Back Squat
Find your 3 rep max.
Back squat, 5-5-4-4-3-3 up to a heavy 3
then
EMOM 10 minutes:
Even - 30 KB swings
Odd - Rest
Penalty - If you do not complete 30 swings within the minute, count a penalty for each rep not completed. After 5 rounds have been completed, do 5 burpees for each penalty.
L3 - 72/53
L2 - 53/35
L1 - 35/26
Post your scores to the Whiteboard.
Workout of the Day
For max distance of each:
Run for 10 minutes
Rest 5 minutes
Row for 10 minutes
Run as hard or as easy as you’d like. Post total distance of each.
Post your scores to the Whiteboard.
Workout of the Day
Ring-dip ladder
Rest 5 minutes
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise.
Post your scores to the Whiteboard.
Workout of the Day
3 Rounds NFT
12 RDL (slow tempo, medium weight)
Max ring pushups
Rest as needed between sets.
then
As a team of 3, for time:
6,000 meter row. P1 - rower, P2 - holding a bar in the top of a deadlift position (185/125), P3 - rest.
Post your scores to the Whiteboard.
Workout of the Day
For Time:
21 Power Clean
21 Burpees
21 Pull-Ups
15 Front Squats
15 Burpees
15 Pull-Ups
9 Squat Cleans
9 Burpees
9 Pull-Ups
L3 - 135/95
L2 - 95/65
L1 - 75/55
L3 - 135/95
L2 - 95/65
L1 - 75/55
Post your scores to the Whiteboard.
With a partner, AMRAP 20 minutes:
Partners will alternate doing rounds the entire 20 minutes.
Gymnastics Workout of the Day
Skill: Pull-ups
GWOD:
15 minute AMRAP
15 pull-ups
10 jumping lunges
5 forward roll to pistol or (candle stick to pistol if you get dizzy)
Workout of the Day
MBS II Grand Opening WOD
Workouts at MBS I - 7:45 and 9:00 am only
Workouts at MBS II - 8:00 and 10:30 am
EVERYONE IS WELCOME!!! BRING YOUR FRIENDS!!!
AMRAP FGB style:
Wall balls
Ball slams
Box jumps
Abmat situps
Pullups
Post your scores to the Whiteboard.
Workout of the Day
1. Power clean + hang clean, 4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 2.5kg increase each week if work sets are below 110kg.
2. Strict press, 3×3 @ 50% of your 1RM Clean & Jerk for men (40% for women). Level load across all sets. Target 2.5kg increase each week if work sets are below 90kg.
3. Deadlift, work up to a heavy triple @ 85% of your 1RM. Then take 10% off the bar and do 2 drop sets of 5 reps.
Post your scores to the Whiteboard.
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