Workout of the dayFor Time: Run 1-mile Then, Bench press 5-3-3-1-1-1 reps Workout at homeFor Time:
Run/walk 1-mile or as far as possible in 12-minutes Then, 5 rounds of max push-ups -rest as needed between rounds Post scores and scales to comments.
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Workout of the dayComplete as many rounds as possible in 15-minutes of: 25 toes-to-bar 50-cal. row 75 push-ups 50 box jumps 25 pull-ups W: 20in box M: 24in box Workout at home15-mintues of:
25 laying toes-to-bar 50 backpack sumo deadlift highpulls 75 backpack push presses 50 step-ups 25 backpack bent over rows Post scores and scales to comments. Workout of the dayFor Time: 4 legless rope climbs, 15ft ascent 40 alternating single-leg squats 40 alternating dumbbell snatches 3 legless rope climbs, 15ft ascent 30 alternating single-leg squats 30 alternating dumbbell snatches 2 legless rope climbs, 15ft ascent 20 alternating single-leg squats 20 alternating dumbbell snatches 1 legless rope climb, 15ft ascent 10 alternating single-leg squats 10 alternating dumbbell snatches W: 35lb dumbbell M: 50lb dumbbell Workout at homeFor time:
40 alternating single-leg squats, squat to a target or box if needed 40 backpack ground to overhead 30 alternating single-leg squats, squat to a target or box if needed 30 backpack ground to overhead 20 alternating single-leg squats, squat to a target or box if needed 20 backpack ground to overhead 10 alternating single-leg squats, squat to a target or box if needed 10 backpack ground to overhead Post scores and scale to comments. Workout of the dayOn a 20-minute clock for reps, 8-minutes of: Strict Shoulder Presses -every break, perform 50 double-unders W:75lb M:115lb Then, Rest 4-minutes Then, 8-minutes of: Hang Power Cleans -every break, perform 30 squats W: 145lb M: 205lb Workout at home8-minutes of:
Push-ups -every break, perform 15 up-downs 4-mintue rest 8-minutes of: Backpack Power Cleans -every breaks, perform 30 squats Post scores and scales to comments. Workout of the day3 rounds for time of: 800-meter run 50 deadlifts W: 65lb M: 95lb Workout at home3 rounds of:
800m run or 250m walk 1-minute plank 25 backpack deadlifts Workout of the day4 rounds for time of: 50ft overhead walking lunge 25 GHD Sit-ups W: 95lb M: 135lb Workout at home4 rounds of:
50ft overhead walking lunge 30 sit-ups - use a broomstick or other household object overhead Post scores and scales to comments. Workout of the day5 rounds for time of: 400-meter run 15 overhead squats W: 65lb M: 95lb Workout at home5 rounds for time of:
400-meter run 15 overhead squats, with a broomstick Post scores and scales to comments. Workout of the day"Lift Move Work" 1 rep max Clean Then, 4-minutes of: bar muscle-ups Then, 8-minutes of: 30 double-unders 8 single-arm dumbbell push presses, left arm 8 single-arm dumbbell push presses, right arm 8 lateral dumbbell burpee overs W: 35lb dumbbell M: 50lb dumbbell This is a virtual CrossFit competition that will be held from October 21st-25th. It is a great test and way to participate in the fitness community as a whole. There are different variations for this workout based on skill level and experience as well as age group divisions. It is a 10 dollar (US) sign-up and comes with a shirt. To learn more if interested visit the link below.
https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ Workout of the dayFor Time: 1000-meter row 25 box jumps, 30in/24in box 1000-meter row 50 box jumps, 24in/20in box 1000-meter row 75 box jumps, 20in/14in box Workout at homeFor Time:
800-meter run 20 burpee step-ups, high step or box 800-meter run 40 burpee step-ups, moderate step or box 800-meter run 60 burpee step-ups, low step or box Post scores and scales to comments.
athletes will have great benefits by training in an environment that mimics the competition. CrossFit can healthfully improve those who did not fit into sports, while simultaneously creating structured practice and competitive encouragement for others who miss those aspects of sports. The general physical preparedness that CrossFit provides is an excellent base for more adventurous people interested in expanding their sport and leisurely activities/experiences.
Cheering on friends and supporting teammates through exciting and life-changing events comes naturally to many of us. Getting behind a favorite team or sport season is enjoyable (it's why over $15 billion is spent on football each year). Like gathering for a big event, CrossFit communities gather in the same way daily to train together and cheer each other on. During the CrossFit Open and Games season, the community rallies behind each other, and people tend to become their best by trying to push a little more and hold one another accountable for the better. Sport and CrossFit share a similar community-like feeling of support, encouragement, and striving for success, which is why CrossFit is considered "the sport of fitness." Send us an email today to get started: info@CrossFitAFK.com Workout of the dayFor Time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Workout at home3-minute handstand hold
100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Post scores and scales to comments. Workout of the dayBack Squat 10-8-6-4-2 reps Shoulder Press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Workout at home20-16-12-8-4 reps
Weighted squats Weighted shoulder press Weighted deadlifts -rest as needed between sets Post scores and scales to comments. Workout of the dayFor Time: 60 toes-to-bar -every minute stop and perform 12 burpees, starting at the beginning of the workout Workout at homeFor Time:
60 V-ups -every minute perform 12 burpees, starting at the beginning of the workout. If the volume of burpees takes longer than 35-45 seconds consider reducing the reps to 10 or 8 as needed. Post scores and scales to comments. Workout of the dayFor time with a partner of: 200 box step-ups 150 kettlebell swings -One partner holds the kettlebell in a goblet front rack position while other partner works on step-ups -One partner holds a seated L-sit while the other partner works on kettlebell swings. W: 20in box, 53lb kettlebell M: 24in box, 70lb kettlebell Workout at homeWith a partner for time:
200 weighted box step-ups (wear a back-back) 150 box jumps, unloaded -partner holds a plank position while the other partner performs step-ups. -partner holds a seated L position while other partner perform box jumps. Post scores and scales to comments. Workout of the daySnatch 1-1-1-1-1-1-1 Workout at home7 rounds of:
12 weighted ground to overhead 6 alternating overhead lunges -rest as needed between rounds Post scores and scales to comments. Workout of the dayEvery minute on the minute for 30-minutes of: 5 pull-ups 10 push-ups 15 squats Workout at homeEvery minute on the minute for 30-minutes of:
5 weighted hang power cleans 10 push-ups 14 squats Post scores and scales to comments. Workout of the day5 rounds for time of: 20 GHD sit-ups 400-meter run Workout at home5 rounds of:
20 weighted sit-ups 400-meter run/walk Post scores and scales to comments. Workout of the dayFor time: 20 pulls on the rower 15 wallball shots -Accumulate 2000-meters W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at homeFor time:
200 hops over object -every minute perform 7 weighted squats holding the object Post scores and scales to comments. Workout of the day8 rounds for reps of: 20-seconds of muscle-ups 10-seconds rest 20-seconds clean and jerks 10-second rest M:135lb W: 95lb Workout at home8 rounds for reps of:
20-seconds of burpee + deadlift, with a backpack 10-seconds of rest 20-seconds of push jerks, with a backpack 10-seconds of rest Post scores and scales to comments. Workout of the day"Cameron" For Time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall ball 2-for-1 shots (A wall ball shot with an extra squat while the ball is airborne) 50 sit-ups 5 rope climbs, 15ft ascents W: 20in box, 14lb ball to 9ft target M: 24in box, 20lb ball to 10ft target Workout at home20-minutes of:
30 walking lunges 30 weighted bent over rows 30 box jumps or step-ups 30 lateral line hops 30 box dips 30 V-ups 30 weighted thrusters 30 sit-ups 30 weighted muscle clean and strict press Post scores and scale to comments. Workout of the day3 rounds every 5-minutes of: 200-meter dumbbell farmer carry then, as many reps as possible with remaining time of: 10 dumbbell deficit push-ups 10 dumbbell squats W: 25lb dumbbells M: 35lb dumbbells Workout at home3 rounds every 5-minutes of:
200-meter weighted carry then, as many reps as possible with remaining time of: 10 hand release push-ups 10 squats jumps Post scores and scales to comments. Workout of the day4 rounds every 6-minutes for max reps of: 0:00-4:30 800-meter run -In remaining time complete as many double-unders as possible 4:30-6:00 Rest Workout at home4 rounds every 6-minutes for max reps of:
0:00-4:30 800-meter run -In remaining time complete as many forward straddle jumps as possible 4:30-6:00 Rest Post scores and scales to comments. Workout of the day"Lane" 5 rounds for time of: max unbroken hang power snatches, 3/4 bodyweight max unbroken handstand push-ups -rest as needed between sets Workout at home5 rounds for reps of:
1-minute of backpack ground-to-overhead 1-minute of handstand push-ups or seated backpack press from shoulder to shoulder 2-minute rest Post scores and scale to comments.
Workout of the dayFront Squat 10-5-3-1-1-1-3-5-10 reps Workout at home9 sets of:
8 weighted squats 8 weighted lunges Rest between sets -For more of a challenge hold the load overhead. Post scores and scale to comments. |
