5/3/21
WOD
Every 3:00 for 4 set:
Power Clean, 10 reps
*touch-and-go.
In 12 minutes
48 Toes-to-Bar
Then,
AMRAP of:
24 DB Snatches, 50/35-lbs,
24 Calories
Train At Home
20 Minute AMRAP of:
24 Toes-to-Target
24 DB Snatches
200m run
5/2/21
WOD
Rest Day
Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and gyms throughout the country host the WOD and individuals participate virtually from their garages and front lawns. This strenuous workout is a yearly reminder that we can push harder, go further, and be stronger to honor the heroes who have gone before us.
5/1/21
WOD
“Manion”
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb. ♂ 135 lb.
To learn more about the Travis Manion Foundation CLICK HERE
Train At Home
7 rounds for time of:
Run 400 meters
29 DB back squats
4/30/21
WOD
21 minute AMRAP with a partner of:
3 Rope Climbs
6 Overhead Lunges
9 Toes-to-Bar
12 Front Rack Lunges
*95/65-lbs.
*you do a round, your partner does a round
Train At Home
21 minute AMRAP of:
6 V-ups
12 Dumbbell Overhead Lunges
18 Sit-ups
24 Dumbbell Front Rack Lunges
4/29/21
WOD
Every 3:00 for 4 sets:
Deadlift, 10 reps
Every 3:00 for 4 sets:
40/30 Calorie Machine
Train At Home
Every 5:00 for 4 sets:
20 Burpee Dumbbell Deadlifts
Run 400m
4/28/21
WOD
Every 12:00 for 3 sets:
21 Power Cleans, 115/75-lbs.
15 Chest-to-Bar Pull-ups
Run 800m
Train At Home
24 Minute AMRAP:
30 DB Power Cleans
18 Push-ups
Run 800m
4/27/21
WOD
Every 3:00 for 4 sets:
Back Squat, 10 reps
For time:
40 Single DB Thruster
40 DB Step-ups
40 Wall-balls, 20/14-lbs.
40 Box Jumps
*50/35-lb. DB, 24”/20” Box
Train At Home
Every 3:00 for 4 sets:
3-Second Pause DB Front Squat, 10 reps
For time:
40 Single DB Thruster
40 DB Step-ups
40 Single DB Thruster
40 Box Jumps
4/26/21
WOD
EMOTM for 10 minutes:
Strict Press, 3 reps
10 minutes:
Buy-in: 10 Wall-Walks
Then, AMRAP of:
50 Double-unders
10 Burpees
5 Handstand Push-ups
Train At Home
EMOTM for 10 minutes:
Dumbbell Strict Press, 6-12 each arm
10 minutes:
Buy-in: 10 Wall-Walks
Then, AMRAP of:
50 Double-unders
10 Burpees
5 Handstand Push-ups
4/25/21
WOD
Rest Day
4/24/21
WOD
“The Don"
For time, with a partner:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees-to-elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
*share reps between partners.
Train At Home
For time:
66 Object Deadlifts
66 Box jumps
66 Kettlebell/Dumbbell swings
66 Toes-to-Target
66 Sit-ups
66 Push-ups
66 Dumbbell Thrusters
66 Goblet Squats
66 Burpees
66 Double-unders