Workout Of The Day

11142019

CrossFit Warrenton – CrossFit

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Rx ladies: 105# and 20″

Mod1 : Step ups and/or smaller box and 135/95

Mod 2: SU and/or smaller box 115/75

Mod 3: SU and/or smaller box 95/65 or lighter

11132019

CrossFit Warrenton – CrossFit

Warmup (no bar) (No Measure)

:30 at each station:

Single or Double Unders

Inchworm to Push-up

Glute Bridges

Single or Double Unders

Active Spidermans + Hamstring

Single Leg Glute Bridges (30 Each Side)

Single or Double Unders

Air Squats

Glute Bridge Walkouts

Hang Power Clean & Power Clean (1e,1e,1e,1e,1e,1e)

Hang power clean immediately into a power clean (touch and go)

15′: Metcon (AMRAP – Rounds and Reps)

5/10/15…Goblet Squats (53/35)

10/15/20… Swings(53/35)

10e/20e/30e… Rope Chops
R+ 70/53 and 20/40/60… Bilat Rope Chops

11122019

CrossFit Warrenton – CrossFit

PVC Warmup (No Measure)

2 Rounds

30 Seconds Each:

PVC Pull Overs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

10 PVC Snatches (follow coaches cue)

Annie (Time)

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

5′ Rest

5Rds: Metcon (Time)

15 Cal Row

15 Burpees

10e alt. Db Snatch (40/20)
R+ do Ski Erg also (after burpees) and 50/35DB

11112019

CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10 cal bike

15 fwd-back bends

10e dynamic spidermen

10 walkouts

10 cal bike

:30e calf stretch at rig

:20e uni leg bridges

10e iron cross

5e uni side supine straight leg wipers

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

recovery of :30e side plank

20′: Jack (AMRAP – Rounds and Reps)

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)
R+ 155/105, 70/53, 30/24

11092019

CrossFit Warrenton – CrossFit

November 9th, 2019 (5 Rounds for reps)

Teams of 3

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest

*1 partner starts at each station, rotate through each station and everyone in group rests at the same time.

Score is the combined number of Cals for all partners after each round on Bike.