7.1.15 Lone Tree CrossFit Gym Workout WOD
A. Overhead Squat- 5-5-3-3-2-2-1-1 B. 3 Rounds 20 Box Jumps 20 Power Cleans (115/75) 10 HSPUs [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=OQv0Yjrl1q8[/youtube]
June 2015
6.30.15 Lone Tree CrossFit Gym Workout WOD
3x Max Strict Pull-ups Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts. B. 3x Max Ring Dips
6.30.15 Lone Tree CrossFit Gym Workout WOD
A. 3x Max Strict Pull-ups Take 3 attempts to establish a max set of strict pull-ups. Rest 2 Minutes between attempts. B. 3x Max Ring Dips Take 3 attempts to establish a max set of strict Ring Dips. Rest 2 Minutes between attempts. C. “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=CWaiZxgrBGY[/youtube]
6.29.15 Lone Tree CrossFit Gym Workout WOD
A. Back Squat- 1 Rep Max *We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B.
6.29.15 Lone Tree CrossFit Gym Workout WOD
A. Back Squat- 1 Rep Max *We have completed the 12-week squat program, and today you will have an opportunity to test for a new max Back Squat. Warm-up and take as many attempts as needed. If you complete this portion and there is still time in class, complete the midline work in part B. …
6.28.15 Lone Tree CrossFit Gym HERO Workout WOD
“RJ” 5 Rounds: 800m Run
6.28.15 Lone Tree CrossFit Gym HERO Workout WOD
“RJ” 5 Rounds: 800m Run 5 Rope Climbs 50 Push-Ups
6.27.15 Lone Tree CrossFit Gym Workout WOD
For Time: 1000m Row 50 Ball Slams 50 Power Cleans (95#/65#) 50 Box Jumps (24/20) 50 Push Press (95#/65#) 50 Overhead Squats (95#/65#) 50 Pull-ups 1000m Row
6.26.15 Lone Tree CrossFit Gym Workout WOD
A. Squat Program (Week 12, Day 2) Back Squat- 1×5@60%, 1×5@70%, 2×5@75% Front Squat-1×5@60%, 1×5@70%, 1×5@75% B. 15 Minute Up Ladder… 100m Row 5 Burpees over Rower 300m Row 10 Burpees over Rower 500m Row 15 Burpees over Rower *Continue to add 200m and 5 Burpees each round until 15 minutes is up. [youtube …
6.25.15 Lone Tree CrossFit Gym Workout WOD
For time With a Partner… 10 Rounds Partner 1- 10 Calories on Assault Bike Partner 2- Holds bar overhead (95#/65#) Then… 150 Deadlifts (95#/65#) *Each Partner will have 10 Rounds on the bike and 10 Rounds holding the bar overhead. Once all 10 Rounds have been completed, both partners will work together to complete 150 …
