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Fitness at the keyboard

Workout Of The Day 05/31/2021

5/30/2021

1 Comment

 
Push jerk 3-3-3-3-3 reps

At Home WOD:

Shoulder press 3-3-3-3-3 reps (performed with PVC, broomstick, branch, etc.)

Post scores to comments, including scales and modifications
1 Comment

Workout Of The Day 05/30/2021

5/29/2021

1 Comment

 
50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

M: 24-kg KB
W: 16-kg KB

At Home WOD:

40-30-20-10 reps for time of:

Russian kettlebell swings (Performed with water jug, weighted backpack, etc.)
Sit-ups

Post scores in comments, including scales and modifications
1 Comment

Workout Of The Day 05/29/2021

5/28/2021

1 Comment

 
3 rounds for time of:

20 front squats
7 chest-to-bar pullups
7 dips

M: 185lbs
W: 125lbs

At Home WOD:

3 rounds for time of:
20 goblet squats (performed with weighted backpack, water jug, large rock, etc.)
10 kip swings
10 chair dips

​Post scores in comments, including scales and modifications
1 Comment

Workout Of The Day 05/27/2021

5/26/2021

1 Comment

 
3 rounds for time of:

Run 400 meters
30 squats
20 push presses

M: 115lbs
W: 75lbs

At Home WOD:

3 rounds for time of:
Farmers Carry 100 meters (Performed with water jugs, weighted backpack, etc.)
30 air squats
20 push-ups

​Post scores in the comments, including scales and modifications
1 Comment

Workout Of The Day 05/26/2021

5/25/2021

0 Comments

 
Complete as many rounds as possible in 8 minutes of:

10 deadlifts
30ft burpee broad jump

M: 225lbs
W: 155lbs

At Home WOD:

Complete as many rounds as possible in 8 minutes of:

10 weighted walking lunges (Performed with water jugs, weighted backpack, etc.)
20ft broad jump

Post scores in the comments, including scales and modifications
0 Comments

Workout Of The Day 05/25/2021

5/24/2021

1 Comment

 
Hang squat snatch 1-1-1-1-1-1 reps

At Home WOD:

Over-head squat 5-5-5-5-5-5 reps (Performed with broomstick, PVC pipe, etc.)

Post scores in the comments, including scales and modifications
1 Comment

Workout Of The Day 05/23/2021

5/22/2021

1 Comment

 
15-12-9 reps for time of:

Thrusters
Weighted pull-ups

M: 135lb thruster, 45lb pull-up
W: 95lb thruster, 30lb Pull-up

At Home WOD:

15-12-9 reps for time of:

Thrusters (performed with PVC pipe, broomstick, etc.)
Bent-over rows  (performed with PVC pipe, broomstick, etc.)

Post scores in comments, including scales and modifications

1 Comment

Workout Of The Day 05/22/2021

5/21/2021

0 Comments

 
For max reps of each:

5 minutes of double-unders
5 minutes of clean and jerks
3 minutes of double-unders
3 minutes of clean and jerks
1 minute of double-unders
1 minute of clean and jerks

M: 95lbs 
W: 65lbs

At Home WOD:

5 minutes of jump-rope
5 minutes of front squats (performed with broomstick, PVC pipe, etc.)
3 minutes of jump-rope
3 minutes of front squats  (performed with broomstick, PVC pipe, etc.)
1 minute of jump-rope
1 minute of front squats  (performed with broomstick, PVC pipe, etc.)

Post scores in comments, including scales and modifications
0 Comments

Workout Of The Day 05/21/2021

5/20/2021

0 Comments

 
Complete as many rounds as possible in 20 minutes of:

25 Calorie Row
25 Hip Extensions
25 GHD sit-ups

At Home WOD:

15 Sumo Dealift High-pulls (performed with broom stick, backpack, etc.)
15 Straight Leg Deadlifts (performed with broom stick, backpack, etc.)
15 Sit-ups

Post scores to comments, including scales and modifications
0 Comments

Workout of the day 05/15/2021

5/14/2021

0 Comments

 
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15ft ascent

W: 35lb dumbbell
M: 50lb dumbbell

At Home WOD:
3 rounds of:
10 left-hand Turkish get-ups
10 right-hand Turkish get-ups
20 sit-ups
-use a light object for increased difficulty on the Turkish get-ups, however performing without load is still challenging. 

​Post scores to comments, include scales and modifications. ​

0 Comments

Workout of the day 05/14/2021

5/13/2021

0 Comments

 
4 rounds, each for time of:
 Bike 1 mile
Rest as needed between efforts.

At Home WOD: 
4 rounds, each for time of:
100 box step-ups or another monostructural movement that takes roughly 1-3 minutes in duration.

​Post scores to comments, include scales and modifications. ​

0 Comments

Workout of the day 05/13/2021

5/12/2021

0 Comments

 
Complete as many rounds as possible in 5-minutes of:
3 deadlifts
7 push presses

W: 185lb deadlift, 75lb push press
M: 275lb deadlift, 115lb push press

At Home WOD:
Complete as many rounds as possible 5-minutes of:
3 jumping squats
7 push-ups

​Post scores to comments, include scales and modifications. ​

0 Comments

Workout of the day 05/11/2021

5/10/2021

0 Comments

 
3 rounds for time of: 
3-minute handstand hold in as few sets as possible (ASFAP)
-after each round perform 5 burpees for each handstand set, e.g. if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

At Home WOD:
3 round for time of:
3-minute plank or down dog hold in as few sets as possible (ASFAP)
-after each round perform 3 burpees for each hold set, e.g. if the hold takes 4 sets, complete 12 burpees before starting the next round.

Post scores to comments, include scales and modifications. ​
0 Comments

Workout of the day 05/10/2021

5/9/2021

1 Comment

 
"Manion"
7 rounds for time of:
400 meter run
29 back squats

W: 95lb
M:135lb

At Home WOD:
5 rounds of:
400 meter run/walk
29 squats 

Post scores to comments, include scales and modifications. ​
1 Comment

Workout of the day 05/09/2021

5/8/2021

1 Comment

 
For Time:
100 L pull-ups

At Home WOD:
4 rounds of:
30-sec. L-sit hold
20 bent over rows

Post scores to comments, include scales and modifications. ​
1 Comment

Workout of the day 05/07/21

5/6/2021

1 Comment

 
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000 meter row

At Home WOD:
3 rounds of:
15 hand release push-ups
15 chair dips
750 meter row or run

Post scores to comments, include scales and modifications. 
​​
1 Comment

Workout of the day 05/06/21

5/5/2021

0 Comments

 
5 rounds for time of:
3 power cleans
60 yard shuttle sprint (5-10-15 yards)

W: 155lb
M: 225lb

At Home WOD:
5 rounds of:
3 burpees
60 yard shuttle sprint (5-10-15 yards)
modify the distance as needed

Post scores to comments, include scales and modifications. 
​​
0 Comments

Workout of the day 05/05/21

5/5/2021

1 Comment

 
Back Squat
10-10-10-10-10 reps

At Home WOD:
5 sets of:
4-10 reps each leg of a controlled single leg squat to a seat.

Post scores to comments, include scales and modifications. 
​​
1 Comment

Workout of the Day 05/03/2021

5/2/2021

1 Comment

 
Complete as many rounds as possible in 12 minutes of: 
3 Snatches
6 Clean and jerks
9 Chest to bar pull-ups
54 Double-unders

W: 105#
M: 135#

At Home WOD
Complete as many rounds as possible in 12 minutes of: 
3 PVC snatches
6 PVC clean and jerks
9 Bent over rows
54 Single-unders or line-jumps

Post scores to comments, include scales and modifications. 
​
1 Comment

Workout of the Day 05/02/2021

5/1/2021

2 Comments

 
Five 3-minute rounds of: 
Run 200m with a medicine ball
Max wall-ball shots
Rest 1-minute between rounds

W: 14# / 9ft target 
M: 20# / 10 ft target

At Home WOD
Four 3-minute rounds of: 
Jog 100m*
Max reps of squats or thrusters
*Carrying an object for the run is optional

Scores are how many wall-balls, squats, or thrusters performed
Post scores to comments, include scales and modifications. 
2 Comments

Workout of the Day 05/01/2021

5/1/2021

0 Comments

 
100 burpee pull-ups

At Home WOD
100 burpee tuck-jumps

Post scores to comments, include scales and modifications. 
0 Comments

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