Siteplicity – Page 137 – CrossFit Winter Park

12/21/16

December 20, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 6 Front Rack Lunges 6 Ring Pull-up Strength: 5RM Back Squat WOD: 400m Run 8 Front Squat 2 MU 300m Run 10 Front Squat 4 MU 200m Run 12 front Squat 6 MU 100m Run 14 Front Squat 8 MU Rx 135/95

12/20/16

December 19, 2016SiteplicityWP Daily Workout0

Barbell Warm-up Oly: 1RM Power Clean WOD: 2 person team 5rds each 250/200m Row 5 Power Clean @ 75% of today’s heaviest 20 DU

12/19/16

December 18, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 10 OH KB Walking Lunges 6 Goblet Squat 10 Shoulder Taps Strength: 2RM Thruster WOD: 18-15-12-9 Thruster Burpee

12/16/16

December 15, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 10 Bird Dog 10 Glute Bridge Strength: Deadlift 8×65, 6×75, 4×80, 2×85, 2×90% WOD: 500m Row Buy-In then, 21-15-9 Russian KBS (53/35) Front Squat (135/95) HSPU

12/15/16

December 14, 2016SiteplicityWP Daily Workout0

Mobility: T-spine Roll Out Skill: 10min Athlete Choice WOD: 2rds 1000m Run/Row (One round of each) 2 Rope Climb 40 Russian Twists w/ plate 200m Pinch Plate Carry (25/15 Use old 25’s) Finish: 5 sets 10 Hollow Rock + 10 Superman

12/14/16

December 13, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 5 Chin-up 5 Muscle Clean 5 Strict Press WOD: 500m Run 40 Pull-up 30 Power Clean 20 S2OH 100 DU 20 S2OH 30 Power Clean 40 Pull-up 500m Run Rx 115/75 Rx+ 135/95 & C2B Finish: 3 sets 30sec Box Shoulder Stretch 10 Single Leg RDL

12/13/16

December 12, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 6 Push-up to spiderman Strength: 1 ¼ Front Squat 4-4-3-3-3 WOD: EMOM x 16 1) Front Rack Reverse Lunges x 10 2) Box Jump Overs x 10 3) Row for Cal 15/12 4) Rest

12/12/16

December 11, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Strict T2B @3111 Strength: Every 2min x 10 Push Press + Push Jerk + Jerk WOD: 1min AMRAP Burpees Rest 1min 7min AMRAP 7 T2B 7 Deadlift (225/155) 100m Run Rest 1min 1min AMRAP Burpees

12/9/16

December 8, 2016SiteplicityWP Daily Workout0

Strength: 1RM Back Squat Gymnastics: ME Unbroken Pull-ups WOD: 90sec Strict Pull-up 90sec Strict HSPU 90sec Strict Ring Dip Rest 90sec 60sec Strict Pull-up 60sec Strict HSPU 60sec Strict Ring Dip Rest 60sec 30sec Strict Pull-up 30sec Strict HSPU 30sec Strict Ring Dip

12/8/16

December 7, 2016SiteplicityWP Daily Workout0

Skill: Double-Unders Pacing Drill: 5 sets 30sec DU 30sec Rest Goal is to achieve the same number of DU’s each set. If you are not proficient at DU’s, you will do SU’s and try to achieve the same number of reps each set as well. Pick ONE: 4-5rds 400m Run @ Mile pace 200m Recovery...

1 … 135 136 137 138 139 … 225

By