Yellowstone CrossFit WOD | Workout Of the Day

12.23.16

Yellowstone CrossFit – CrossFit

Warm-up

3 RNFT:

10 air squats

10 push ups

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mobility

Romwod

12.22.16

Yellowstone CrossFit – CrossFit

Warm-up

3 RNFT:

10 med ball cleans

30 second handstand hold

Weightlifting

Squat Clean and Jerk (1RM Full Clean and Jerk)

Work to a 1RM full clean and jerk as follows:

Every 3 minutes

Min 1 3 reps at 60%

Min 3 2 reps at 70%

Min 6 and 9 1 rep at 80%

Min 12 1 rep at 90%

Min 15 1 rep at 95%+

Min 18 1 rep at 100%+

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

12.20.16

Yellowstone CrossFit – CrossFit

Warm-up

50 wall balls

Weightlifting

Back Squat (1RM Back Squat)

20 minutes to work to a 1RM back squat

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

12.16.16

Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

5 Pull ups

10 Air squats

10 Box jumps

10 Lunges

Squats and Milk (1X20 @ 60% + 40 lbs)

Metcon

Metcon (Time)

4 Rounds for Time

12 Burpees

15 Push ups

20 KB swings #53/35

20 second handstand hold

20 Wall balls #20/16

12.15.16

Yellowstone CrossFit – CrossFit

Warm-up

6 Min AMRAP

15 Air squats

20 Double unders

10 Wall Balls

4 Inch worms

Metcon

Tabatas (8 sets)

1. Plank Arm Raises

2. Flutter Kicks

We Got Skills.

ROMWOD