2.1.15 Lone Tree CrossFit Gym Workout Hero WOD
Glory “Arnie” With a single 2/1.5 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm
January 2015
1.31.15 Lone Tree CrossFit Gym Workout WOD
Glory For Time: 200 Wallballs* (20/14) 150 KB Swings* (32/24 kg) 100 Shoulder to Overhead* (95/65) *Every time you break, 5 burpees
1.30.15 Lone Tree CrossFit Gym Workout WOD
Goals 10 Minutes To Complete: 10×3 Back Squats Glory “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks (175/125) 2-4-6-8-10-12-14-16-18-20 Pull Ups Grind For time 300 Double Unders* * Every time you break complete 10 GHD Sit Ups
1.29.15 Lone Tree CrossFit Gym Workout WOD
Goals 10 Minutes to Set: 1RM of Bench Immediately After 10 Minutes to Set: 1 RM Deadlift Glory Four Rounds For Time: 10 Deadlifts (245/175) 10 Toes To Bar 10 Push Press (115/80) 10 KB Swings (24/16)
1.28.15 Lone Tree CrossFit Gym Workout WOD
Goals 12 Minutes to Work: 10×3 Front Squats Glory Both For Time 4 Rounds of: 5 Power Cleans (205/135) 200m Row Plus 15-10-5 Muscle Ups 30-20-10 Box Jumps (24/20)
1.27.15 Lone Tree CrossFit Gym Workout WOD
Glory F.I.T. Test – 2 Minutes ME of: KB Swings (32/24) Glory With a running clock At the 0:00, 5 Minute ARMPAP of: 10 Bar Facing Burpees 15 Thrusters (95/65) 20 Strict Pull Ups (Bands Ok, No Kipping) At the 5:00 5 minutes to establish a 5 Rep Max of: Low Hang …
1.26.15 Lone Tree CrossFit Gym Workout WOD
Goals 15 Minutes to Work On: Handstand Holds Handstand Push Ups Handstand Walks Glory 7 Rounds For Time: 5 Bench (70% of bodyweight) 5 Cleans (70% of bodyweight) 35 Double Unders (no singles, attempts count)
1.25.15 Lone Tree CrossFit Gym Workout Hero WOD
Glory Both Completed For Total Time “Griffin” Run 800 meters (2 outside loops in parking lot) Run 400 meters backwards (1 outside loop of parking lot) Run 800 meters Run 400 meters backwards Then “DT” Five Rounds of: 12 Deadlifts (155/115) 9 Hang Power Cleans 6 Push Jerks
1.24.15 Lone Tree CrossFit Gym Workout WOD
Glory Every Minute On the Minute of: 5 rounds of: Min 1: Max Burpees Min 2: Max Front Squats (95/65) Min 3: 200m Run Min 4: Max Air Squats Min 5: Max Cals on Rower
1.23.15 Lone Tree CrossFit Gym Workout WOD
Goals 15 Minutes to Work: 3×1 High Hang Snatch Pull at 95% of 1RM snatch 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch 3×1 Snatch Pull at 105% of 1RM Snatch Glory For …
