Workouts for Week of 7/16/18 – 7/22/18

Posted by Roberto Martinez on July 15, 2018
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Category: CrossFit Daily Workout
Monday, 7/16/2018 A. Four sets of: Bench Press x 4-6 reps @ 80-85% Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. 5 rounds of: 40 Double Unders/120 Singles 30 Kettlebell Swings (16/24) 20 Push-Ups N. AMRAP in 20 Minutes of: 10 Ring Rows 10 Box Step Ups 10 Abmat Sit Ups Bonus Work: Every 2 minutes, for 6 minutes (3 sets) of: Hang Clean + Clean + Jerk (add weight after

Workouts for Week of 7/9/18 – 7/15/18

Posted by Roberto Martinez on July 8, 2018
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Category: CrossFit Daily Workout
Starting this week you will notice that we have added a new category: “Optional Work”. “Optional Work”, just like the Ninja workout, will not be the focus of the class, but rather something that you can do instead of the workout of the day or, hopefully, in addition to. Monday, 7/9/2018 A. Three sets of: Front Squat x 5-6 reps @ 70-75% Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if

Workouts for Week of 7/2/18 – 7/8/18

Posted by Roberto Martinez on July 1, 2018
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Category: CrossFit Daily Workout
Monday, 7/2/2018 A. Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finished your 39th squat at the conclusion of the three minutes,

Workouts for Week of: 6/25/18 – 7/1/18

Posted by Roberto Martinez on June 24, 2018
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Category: CrossFit Daily Workout
Monday, 6/25/2018 A. Take 15-20 minutes to build to a heavy-ish Squat Clean B. 3 rounds of: 400 Meters 8 Front Squats @ 70-75% of 1 RM (Barbell originates from the ground – no racks. Squat clean the first rep) N. 4 rounds of: 15 GHD Sit Ups 30 Thrusters (45/65) 45 Double Unders/ 90 Singles ———- Tuesday, 6/26/2018 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the

Workouts for Week of: 6/18/18 – 6/24/18

Posted by Roberto Martinez on June 17, 2018
Comments Off on Workouts for Week of: 6/18/18 – 6/24/18
Category: CrossFit Daily Workout
Monday, 6/18/2018 A. Every 2 minutes, for 6 minutes (3 sets): 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch B. 5 Rounds of: 15 Wall Ball (14/20) 15 Pull-Ups N. 7 Rounds of: 200 Meter Run 10 Step Ups ———- Tuesday, 6/19/2018 A. Five sets of: 3-Position Squat Clean @ 55% of 1-RM (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each