Workout Of The Day

01282020

CrossFit Warrenton – CrossFit

PVC warmup/stretching (No Measure)

:30 PVC Pullovers

:30 Active Sampson

:30 PVC Circles Right

:30 Air Squats

:30 PVC Circles Left

:30 Overhead squats

1’ e Couch Stretch: kneeling with that same foot resting up on wall, forward leg in a Lunge position

1’ Barbell Ankle Stretch

1’ laying facedown arms OH-PVC liftoff

Deadlift (3,3,3,3,3)

recovery of 3e pisto squats or uni leg box squats

4Rds: Metcon (Time)

10 Hang Power Clean (95/65)

30 Double Unders

10 Shoulder to Overhead (95/65)

30 Double Unders
R+ 135/95 and 50 DUs

01272020

CrossFit Warrenton – CrossFit

Warmup with BARE BAR (No Measure)

5 Muscle Clean

5 Tall Squat Cleans

5 Sotts Press

5 Back Squats

5 PushPress

5 Clean & Jerks

x2 with the trainer

Turkish Get Up (3e, 3e, 3e, 3e)

Recovery off side plank w/ top arm rotation 20e

*if you have shoulder issues, do this with a Sandbag on your shoulder instead of KB overhead

*if you have knee issues, use a slightly heavier weight and do 1/2 get-up (elbow to hand then back to elbow) 10e side

Jan 27, 2020 (Part 1) (Time)

3 Walking Lunge Lengths

20 Slams (25/15)

3 Walking Lunge Lengths

20 Goblet Squats (35/25)

X3

*Newbies(or modification) do 1 or 2 lengths

01252020

CrossFit Warrenton – CrossFit

Partner 10 Rounds: Jan 25th 2020 (Time)

10 SPRINTING rounds(alternating rounds per partner):

20 Cal Bike

20 Toes 2 Bar

20 Deadlifts (135/95)

20 Pushups

*above version is R+

Rx: For those who will have to break up more frequently: 20 total rounds alternating between partners at 10 reps/round(instead of 20) still same reps at the end of the day.

Solo: 5 rounds

Newbies: 10 Cal Row, 10 Hanging Knee Raises or T2Rig, 10 Deadlifts, 10 Pushups

X5 rounds

01242020

CrossFit Warrenton – CrossFit

Row + Active Warmup (No Measure)

:45 Easy Row

:45 Active Spidermans to Push-up

:45 Moderate Row

:45Mountain Climbers

:45 Faster Row

:45 Steady Burpees

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Compare to Jan 18, 2019 (AMRAP – Rounds and Reps)

20′ AMRAP

WallBalls (20/14)

Box Jump Overs (24/20”)

Rope Chops (both arms up/up, down/down, at same time)

5..10..15..20..etc

01232020

CrossFit Warrenton – CrossFit

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here

INSTEAD of Viola (AMRAP – Rounds and Reps)

15 Cal Bike

20 DB Snatches (TOTAL)(40/20)

30 Pullins

20 DB Hang Power Cleans (40/20)

AMRAP 20’

ROM WOD after class (No Measure)