Workout Of The Day

10102019

CrossFit Warrenton – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

10092019

CrossFit Warrenton – CrossFit

Ring Dips (5-5-5-5. (1’ Elbow Plank after each set))

Where ever you are, currently, strive for the next level.

Negatives..lighter band..more ROM..etc. Your coach will walk you through

Make note of what you accomplished today.

If you’re already good at Ring Dips, shoot for max rep of FULL Range of Mot

October 11, 2017 (2 Rounds for time)

3 Rounds

20 Wall Balls (20/14)

15 Pull Ups

10 Deadlifts (185/135)

– Rest 5 mins –

3 Rounds

10 Deadlifts (185/135)

15 Pull Ups

20 Wall Balls (20/14)

10082019

CrossFit Warrenton – CrossFit

:30 Stations WARMUP (No Measure)

Grab a 15/10# Plate for this warmup:

:30 Forward and Back Hops to Plate (jumping…stepping is fine too)

:30 Down Dog

:30 Lateral Hop back n forth “onto” then off of the plate

:30 Squats

:30 Plate Ground to Overhead (tap one end of the plate to ground)

:30 Hand Plank Hold

:30 Plate Floor Presses

:30 Hollow Hold (LOW BACK PRESSED HARD INTO GROUND)

:30 Hands on Plate Mountain Climbers

:30 Superman HOLD

:45 each side Chest Stretch on Rig

Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

:30 Dead Hang From Bar

Passively hang from a pull-up bar for 30 seconds. Try to get as tall as possible.

Back Squat (3-3-3-3-3-3 (6 total sets))

Oct 8, 2019 “Under Belly” (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats

10072019

CrossFit Warrenton – CrossFit

Stretch/Warmup (No Measure)

:30e Kneeling Samson Stretch

1′ Runners Stretch

20 Air Squats

10e For/Back Leg Swings

10e Side/Side Leg Swings

1′ Elbow Plank

10e Pushup Stabilizers

Shoulder Press (15’ Build to a heavy single )

October 7, 2019 “Miracle-Gro” (Time)

5 Rounds:

Hill Sprint

12 Calorie Assault Bike

9 Strict Presses (95/65)

10052019

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)

Compare to Nov 11th (part 1) (Time)

In Teams of 2

15Min Cap

50 AbMats

35 Snatches (95/65)

20 Box Jump Overs (24/20)

35 Snatches

50 AbMats
Do NOT do snatches if your form is crappy; you can MOD and do 20e DB Snatches instead (weight of choice)

5′ Rest

Compare to Nov 11, 2016 (part 2) (Time)

In Teams of 2

25 Min Cap

50 Cal Row

50 Thrusters (95/65)

40 Cal Row

40 Thrusters

30 Cal Row

30 Thrusters
R+ (Option for ADVANCED athletes ONLY) do this solo