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"Everyday is a Good Day to PR"

Seth Rowsam

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Friday: November 17, 2017 "Artie"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Complete as many rounds as possible in 20 minutes of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
  • 5 Pull-ups
  • 10 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

Hero WOD in Honor of: Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 15, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Overhead Squat

  • 5-5-5-3-3-3

#2.  Row, Run, Bike, Assault Bike

8 Rounds of:

  • 20 seconds as fast as possible, 10 seconds non moving rest

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 14, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Deadlift

  • 5-5-5-3-3-3 (build up on each set of 5's & 3's, so 1st 5 85-90%, 2nd 90-100%, 3rd 100%, same with the 3's)

#2.  Think of this as stations, you move from one to the other, your time for dips does not start until you get there, it is not a continuously running clock.  Record number of reps for Push-ups, Dips and weight for Bench

  1. 1 minute of max reps Push-ups
  2. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  3. Bench Press 8-8
  4. 1 minute of max reps Push-ups
  5. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  6. Bench Press 4-4
  7. 1 minute of max reps Push-ups
  8. 1 minute of max reps Dips (Ring or Bar-MOD=Banded)
  9. Bench Press 2-2

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 13, 2017 "20 min AMRAP"

20 minute AMRAP

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

Max reps in 20 minutes of:

  • 5 Clean & Jerk (M=95lbs-155lbs, F=45lbs-110lbs)
  • 10 Burpees
  • 20 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: November 10, 2017 "Senior Chief"

Senior Chief

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 to 5 Rounds of: As Many Reps As Possible in 3 minutes, 1 minute rest between rounds

  • 4 Power Cleans (M=45lbs-135lbs, F=45lbs-95lbs)
  • 5 Burpees
  • 6 Jumping Squats

SealFit.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 8, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Back Squat

  • 5-5-5-3-3-3

#2.  For time:

  • 50 Steps Walking Lunges
  • 200 meter Run
  • 25 Jumping Squats
  • 200 meter Run
  • 25 Jumping Squats
  • 200 meter Run
  • 50 Steps Walking Lunges

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: November 7, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  10 minutes for max reps Handstand Push-ups (so row, 5 HSPU's, row, 5 HSPU's, keep this up until 10 mins is reached)

  • 20 Calorie Row
  • 5 Handstand Push-ups

#2.  Bench Press

  • 5-5-5-3-3-3

#3.  10 minutes for max reps Ring Dips (so row, 10 Ring Dips, row, 10 Ring Dips, keep this up until 10 mins is reached)

  • 20 Calorie Row
  • 10 Ring Dips (Mod=Banded Ring or Bar)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: November 6, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  10 minutes for max reps Burpees (so run, 10 burpees, run, 10 burpees, keep going for max burpees until 10 mins is reached)

  • 100 meter Run
  • 10 Burpees

#2.  Front Squat

  • 4-4-4-2-2-2

#3.  10 minutes for max reps Wallballs (so run, 10 wallballs, run, 10 wallballs, keep going for max wallballs until 10 mins is reached)

  • 100 meter Run
  • 10 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: November 1, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press

  • 4-4-4-2-2-2

#2.  Strict Pull-ups with weight (Mod=Weighted Inverted)

  • 4-4-4-2-2-2

#3.  10 minutes max reps of:

  • 10 Push-ups
  • 5 Pull-ups (Mod=Jumping Chest to Bar or Inverted)

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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