Workout Of The Day

01222020

CrossFit Warrenton – CrossFit

Trainers Choice Warmup! (No Measure)

Renegade Row (5e,5e,5e,5e)

recovery of 10 cal bike sprint

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

01212020

CrossFit Warrenton – CrossFit

Shoulder/PVC Warmup (No Measure)

1’e Hamstring stretch on rig

1’e Pigeon Stretch

10e dynamic spidermen

15e fwd-back bends

15 PVC pullovers

10e PVC Around the worlds

Go over overhead squat form with PVC with coach…

Overhead Squat (5,5,5,5,5)

recovery of 20e russian twists

5Rds: Metcon (Time)

15 Swings (53/35)

15 Goblet Squats(53/35)

15 KB SDHP (53/35)
R+ 70/53

5′ Row (Calories)

5′ max effort for calories

01202020

CrossFit Warrenton – CrossFit

Foam Roll Delight (No Measure)

Foam Roll IT Bands (1′ each leg)

Foam Roll Quads (1′ each leg)

Foam Roll Lats (1′ each side)

Foam Roll Back (1′ of your choice)

Foam Roll Calf (1′ each leg)

Landmine: Deadlift to Press (5e,5e,5e,5e)

Straddling handle, deadlift Bar end, into a rotational press, pivoting outside
recovery of :30 wallsit

Hang Clean & Jerk (3,3,3,3)

Hang Clean immediately into a Power/Split Jerk
recovery of :30e side plank

12′: Metcon (AMRAP – Rounds and Reps)

10e Alt. Fwd Lunges w/ POH (45/25)

10 Pullups

10e alt DB Cleans (40/20)
R+ 55/35 plate, chest to bar, 50/35 db

01182020

CrossFit Warrenton – CrossFit

Partner “Blue Steel” Jan 18th, 2020 (Time)

Partner WOD (1 person working at a time):

3 Rounds:

20 Power Snatches (75/55)

20 Toes to Bar

20 Box Jumps (24/20)

50 Calorie Assault Bike

3 Rounds:

20 Power Snatches (75/55)

20 Toes to Bar

20 Box Jumps (24/20)

50 Calorie Assault Bike

3 Rounds:

20 Power Snatches (75/55)

20 Toes to Bar

20 Box Jumps (24/20)

01172020

CrossFit Warrenton – CrossFit

Trainers Choice Stretching/Warmup (No Measure)

10’ EMOM (Ring Dips/Hang) (AMRAP – Reps)

Evens: 15 Ring Dips (feet on ground)

Odds: :30 Hang from Bar

For 10’ (so 5 total rounds)

“Lethal Weapon” Jan 17th 2020 (AMRAP – Rounds)

AMRAP 20:

1 Round of “The Chief”

Hill Run

2 Rounds of “The Chief”

Hill Run

3 Rounds of “The Chief”

Hill Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

*Score this workout as total fully completed rounds + reps of “The Chief”

*For Example: If you finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)