Workouts for Week of 10/15/18 – 10/21/18

Posted by Roberto Martinez on October 14, 2018
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Category: CrossFit Daily Workout
Monday, 10/15/2018 A. Back Squat Add 10 pounds to your current 1RM, and calculate its 90% 65% x 5 of 90% 75% x 5 85% x Max Reps (Must be at least 6) *10 GHD Sit Ups after each Back Squat set B. For time: 20 Thrusters (75/115) 10 Pull-Ups 30 Front Squats (75/115) 20 Pull-Ups 40 Back Squats (75/115) 30 Pull-Ups Ninja: For time: Row 2000 Meters 50 Air Squats Bonus: Every 2 minutes,

Workouts for Week of: 10/8/18 – 10/14/18

Posted by Roberto Martinez on October 7, 2018
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Category: CrossFit Daily Workout
Monday, 10/8/2018 A. Back Squat (De-load) 5 @ 40% 5 @ 50% 5 @ 60% *10 GHD Sit Ups and a 30 Second Sprint on Assault Bike or Rower after each back squat set B.AMRAP in 10 minutes of: 5 Dumbbell Man-Makers (Pick weight accordingly) 10 Pull-Ups 15 Box Jumps (20/24) Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press Ninja: Switch pull ups for jumping pull ups Bonus: Every 2 minutes, for

Workouts for Week of: 10/1/18 – 10/7/18

Posted by Roberto Martinez on September 30, 2018
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Category: CrossFit Daily Workout
Monday, 10/1/2018 A. Back Squat 75% of your 90% 1RM x 5 85% of your 90% 1RM x 3 95% of your 90% 1RM x Max reps (at least 2) *Max set of strict pull ups between back squat sets B. 3 rounds of: 500 meter row/ 400 meter run 5 Kettlebell Clean and Jerk, left arm (16/24) 5 Kettlebell Clean and Jerk, right arm (16/24) 10 Burpees Box Jump N. 3 rounds of: 500

Workouts for Week of 9/24/18- 9/30/18

Posted by Roberto Martinez on September 23, 2018
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Category: CrossFit Daily Workout
Monday, 9/24/2018 A. Back Squat 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) (Dumbbell Bicep Curls x 10 each arm after each Back Squat set) B. Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2

Workouts for Week of 9/17/18 – 9/23/18

Posted by Roberto Martinez on September 16, 2018
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Category: CrossFit Daily Workout
Monday, 9/17/2018 A. Back Squat 5 reps @ 65% of the 90% of your 1 RM 5 reps @ 75% Max reps @ 85% (Must be at least 6 reps) B. “Fran” 21-15-9 of: Thrusters (65/95) Pull Ups N. 21-15-9 of: Wall Balls Jumping Pull Ups Bonus: Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Pulls + 2