Workouts for the Week of 10/29/18 – 11/4/18

Posted by Roberto Martinez on October 28, 2018
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Category: CrossFit Daily Workout
Monday, 10/29/2018 A. Back Squat (Add 10 pounds to your 1 RM, recalculate 90%) 75% x 5 of new 90% 85% x 3 95% x 2+ *10 GHD Sit Ups after each set B. Every 5 minutes, for 15 minutes (3 sets) of: 25 Calorie Row 9 Power Snatches (80/115) Ninja: Every 5 minutes, for 15 minutes (3 sets) of: 20 Calorie Row 30 Kettlebell Swings Bonus: Every 6 minutes, for 36 minutes (6 sets):

Workouts for Week of: 10/22/18 – 10/28/18

Posted by Roberto Martinez on October 21, 2018
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Category: CrossFit Daily Workout
Monday, 10/22/2018 A. Back Squat Add 10 pounds to your current 1RM and calculate its 90% 70% x 3 of the 90% 80% x 3 90% x Max reps (Must be at least 4) *Max set of Strict Pull Ups after each Back Squat set “Diane” 21-15-9 of: Deadlifts (155/225) Hand Stand Push Ups Ninja: For time: 40 Kettlebell Swings 20 Dumbbell Push Presses 30 Kettlebell Swings 15 Dumbbell Push Presses 20 Kettlebell Swings 10

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