Yellowstone CrossFit WOD | Workout Of the Day

12.29.16

Yellowstone CrossFit – CrossFit

Warm-up

3 minutes of single, double, or triple unders. Choose accordingly

25 Burpees

Metcon

Metcon (Time)

21-15-9

Kettle bell swings #70/53

HSPU

Mobility

Romwod

12.28216

Yellowstone CrossFit – CrossFit

Warm-up

Coaches choice

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

12.27.16

Yellowstone CrossFit – CrossFit

Warm-up

3 RNFT:

10 air squats

10 push ups

30 second handstand hold

Weightlifting

Back Squat (5×4 @75%)

Work up to your 75% then every 2 minutes for 10 minutes 4 reps

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

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#