Archives For core

friday

hanley —  December 13, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Super-set the following:
5×8 Front Squats to a Box w/ kb
3×8 Single Arm, Single Leg RDL
5×5 Core Stability

Fitness WOD:
3 rounds for time of:
150 Single Unders
40 Lunges
30 Speed Skaters
OR
Performance Strength:
5×2 Front Squat each 3 min to Est. 2 RM

Performance WOD:
3 rounds of:
50 Double-unders
40 OH Plated Lunges
7 wall walks

Post your scores to the Whiteboard.

tuesday

hanley —  December 3, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Superset the following:
4×8 Bulgarian Split Squat
5×5 Core Stability
3×10 Hip Extensions

Fitness WOD:
21-15-9
Kb Swings
Wallballs
Pull-ups

then
Performance Strength:
5×3 Back Squat each 3 min to est. 3 RM

Performance WOD:
21-15-9
Deadlifts 275/185
Pull-ups

then
Extra Credit:
10 min EMOM of:
12 Wallballs 20/14