WP Daily Workout – Page 181 – CrossFit Winter Park

Filthy Fifty

April 18, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 2 Wall Walk Strength: Shoulder Press 3×80/85/90% Workout of the Day “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall […]

4/18/17

April 17, 2017SiteplicityWP Daily Workout0

Barbell Warm-up Oly 1RM Power Clean Workout of the Day Every 2:30 for 5 rounds 200m Run 8 Power Clean @ 60% of today’s heaviest lift Finish: 3 sets 6-8 Strict Chin-ups 8 Single Leg RDL (each)

4/17/17

April 16, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 4 Front Rack Lunges 4 Strict Press 4 Thruster Strength: Back Squat 5×60, 3×70, 2×80, 2×90, 1×95% Workout of the Day 25min EMOM 1) 10/8 cal Bike 2) 5 Ball Slam (25/15) + 7 T2B 3) 8 Strict HSPU 4) 12/10 cal Row 5) 10 Thruster (95/65)

4/14/17

April 13, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 Front Rack Lunges 5 Strict Press 5 Tall Jerk Strength: Front Squat 5×75/80/85% Oly: Every 90sec Hang Clean + Jerk Ladies start at 95lbs and add 5lbs each set Men start at 135lbs and add 10lbs each set. Workout of the Day EMOM x 15 1) Wall Ball […]

4/13/17

April 12, 2017SiteplicityWP Daily Workout0

Mobility: Ankles Agility/Coordination: 10min Ladder & Cone Drills Skill: Handstand Walk Workout of the Day 4rds 300m Row 25ft HS Walk 2 Rope Climb 50ft Farmer’s Carry 5 Roll to Candlestick

4/12/17

April 11, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 3 Inverted Burpee 12 Plank Punch Strength: Strict Press 5×75/80/85% Workout of the Day 5rds for total time 300m Sprint 10 Deadlift 2min Rest (Rx 225/155 Rx+ 275/185)

4/11/17

April 10, 2017SiteplicityWP Daily Workout0

Barbell Warm-up Every 90sec for 12 sets 1-3 High Hang + Hang Snatch 4-6 Hang Snatch + Snatch from 2” Below Knee 7-9 Snatch Lift Off + Snatch 10-12 Snatch x 1 Workout of the Day 3rds for time 15 OHS (115/75) 20 Box Jump (24/20)

4/10/17

April 9, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 10 Single Arm DB OH Walking Lunges 10 Hollow Rock Strength: Back Squat 5×65/70/75/80% Workout of the Day Row 500m 40 DU 30 T2B 20 Man Maker (25/15) 10 MU

FRAN

April 6, 2017SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 Ring Rows 8 Thruster 8 Roll to Candlestick Strength: Front Squat 5×60, 5×65, 5×70% Workout of the Day Fran 21-15-9 Thruster (95/65) Pull-up

4/6/17

April 5, 2017SiteplicityWP Daily Workout0

Mobility: Barbell Quad Smashing + Lax Ball Glute Roll Out Midline/Stability: 3rds Bottoms Up KB Carry 10 Single Leg RDL (each) 45sec L-sit Workout of the Day 800m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec 30sec R Side Plank 30sec L Side Plank 600m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec […]

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