Workout Of The Day

02222020

CrossFit Warrenton – CrossFit

Steph-Said-So “Feb 22nd 2020” (Time)

Partner WOD

1k row and 150 DUs

60 Burpees over Bar (switch after 2)

50 Front Squats

40 Shoulder to Overhead

30 Power Snatches

40 Shoulder to Overhead

50 Front Squats

60 Burpees over Bar (switch after 2)

1k Row and 150DUs

*One partner Rows the entire 1k at beginning while other partner does 150 DU’s – (switch for the cash out)….

*Rx 75/55….R+95/65 R++ 115/75

05212020

CrossFit Warrenton – CrossFit

Active warmup (No Measure)

Inchworm (one length)

Karaoke down and back

High skipping down and back

Frankenstein’s down and back

Jumping jack squats x20

Lateral lunge + HS stretch 5e way

Ankle pumps/circles 30e

Metcon (AMRAP – Reps)

12′ EMOM

a. 10 Pull-ups

b. 40 Double Unders

c. 15 Ring Push-ups

Each movement is completed during its own minute. There will be 4 rounds.

Feb. 21, 2017 (Time)

15 GHD Sit-ups

10 Hang Cleans (95/65)

10e Front Rack Fwd Lunges (95/65)

X4
RX+ is (115/85) and/or Hang Snatches and Overhead Fwd Lunges

Mod for GHD Sit-ups will be 20 Abmat Sit-ups

02202020

CrossFit Warrenton – CrossFit

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
Mod 1: no weight vest

Mod 2: no weight vest and lighter weight

Mod 3: no weight vest, lighter weight and fewer burpees and/or lesser run

Instead of running each mile (yes this is a modification):

2-laps around the block

Or….

50-100cal bike/row/ski (as your coach)

02192020

CrossFit Warrenton – CrossFit

ROM WOD (No Measure)

Do this as a class before WOD…

Shoulder Press (3,3,3,3,3)

recovery of 3 strict pullups

Metcon (Time)

Buy In: 75/50 Cal Row

then 5 rounds of:

30 DUs

15 Swings (53/35)

15 HR Pushups

(20′ CAP)
R+ 70/53 LB Swings

02182020

CrossFit Warrenton – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Turkish Get Up (5e,5e,5e)

Foot Locker (Time)

5 Rounds:

9 Knees to Elbows

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
NO DROPPING BARS!!!

R+ Toes to Bar, 95/65