Workout Of The Day

10222019

CrossFit Warrenton – CrossFit

Hang Power Clean (15′ to build to a perfect/heavy set of 3)

Compare to…October 23, 2017 (Time)

5 rounds:

15 Cal Bike

10 Box Jumps (24/20)

10 Squat Cleans (95/65)

10 Push Press (95/65)

10212019

CrossFit Warrenton – CrossFit

:45 Functional + Squat Variation (No Measure)

:45 Pushup into Down Dog

:45 Slow Air Squats

:45 Elbow Plank

:45 PU into DD

:45 Air Squat HOLD

:45 Hollow Hold

:45 PU into DD

:45 Jump Squats

:45 Superman Hold

Deadlift (15′ to Work up to 5 rep max Deadlifts)

Dont round your back just to get the weight up…PERFECT FORM!

Oct 21, 2019 “Open Road” (AMRAP – Rounds and Reps)

20 AMRAP:

30 AbMat Situps

20 WallBalls (20/14 to 10′ line)

10 Cal Ski

10192019

CrossFit Warrenton – CrossFit

Saturday Sept 1st, 2018 (Time)

Partner WOD: (you can opt to do this SOLO-JUST COME!)

35’ AMRAP

Partner 1: 400m Run

Partner 2:

15 WallBalls (20/14)

30 DB walking Lunge Step

15 DB PushPress (30/20)

AMRAP until your partner gets back. Pick up where your partner left off and their turn to run.

10182019

CrossFit Warrenton – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

10172019

CrossFit Warrenton – CrossFit

Santiago (Time)

7 Rounds for time:

18 Dumbbell Hang Squat Clean, 35#

18 Pull-ups

10 Power Clean, 135#

10 Handstand Push-ups
In honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010
To learn more about Santiago click here
Rx:

40/20 Hang Squat Cleans

135/95 PCLean

Mods:

lighter weights, bands for pullups/pullins, PushPress instead of HS Pushups

(x4-x7 rounds…up to you…JUST COME)

Santiago