Yellowstone CrossFit WOD | Workout Of the Day

5/17/17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata:

Sprints

Burpees

Sprints

Jumping Squats

Sprints

Burpees

Sprints

Jumping Squats

Weightlifting

Back Squat (1×3@60%, 1×3@70 %, 1X4@80%, 1X3@90%, 2X5@85%)

Metcon

Metcon (Time)

For time with a Partner:

18 C+J (#115/75)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

6 C+J (#165/115)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

18 C+J (#115/75)
You and your partner can break up the C+J in anyway you like but you must do equal reps. For the 100 singles and 12/10 Cal bike, partner A does the singles the first time and switches to do the Assault bike Calories the next time. If you do not have a partner, just do half the reps on the C+J and alternate between the other movements.

5/16/17

Yellowstone CrossFit – CrossFit

Warm-up

Spend 3 min. practicing kicking up into a handstand. If you are on the wall, hold for 5 sec. and come down. If you are free-standing, hold until you have to move your hands.

5 min. AMRAP:

5 HSPU negatives

10 Banded good mornings

15 Burpees

Weightlifting

Bench Press (20 minutes to establish a 1Rm Bench Press)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 8 min:

4 Strict HSPU

8 SDLHP (#75/55)

5/15/17

Yellowstone CrossFit – CrossFit

Warm-up

3 Rounds:

9 Cal Assault Bike

6 Push ups

3 Strict T2B or Knee raises (keep these controlled with as little swing as possible)

Weightlifting

Back Squat (1×3@65%, 1×4@75%, 3×4@85%, 1×5@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min:

Run 400m

20 T2B

10 Overhead Squats (#95/65)

5/12/17

Yellowstone CrossFit – CrossFit

Weightlifting

Deadlift (20 minutes to establish a 1RM)

Metcon

Metcon (Time)

For Time:

15 Push Press (.75% bodyweight)

3 Rope Climb

10 Push Press (.75% bodyweight)

2 Rope Climb

5 Push Press (.75% bodyweight)

1 Rope Climb
RX+ Legless rope climbs

5/11/17

Yellowstone CrossFit – CrossFit

Warm-up

EMOM x 5 min:

9 Glute Bridges

7 jumping squats

5 hollow rocks

Goal is to get your butt and core ready to squat quickly to give you enough time to find your heavy squat for today before the workout, which will be long, and awesome:)

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

For Time:

21-15-9

Assault Bike for Cals

KB Swings (#53/35)

Then:

18-12-6

Row for Cals

Burpees over Rower (lateral)

Then:

12-9-6

Squat Cleans (#155/105)

HSPU