Crossfit Passaic Valley » Workout Of the Day

Thursday, October 3, 2013

Another throwback Thursday

Skill

Snatch

Conditioning

1 Minute of max strict pull ups

-THEN-

3 Minute AMRAP of:

15 Burpees

10 Push press (115#/75#)

-THEN-

2 Minutes of max strict pull ups

-THEN-

3 Minute AMRAP of:

15 Burpees

10 Push press (115#/75#)

-THEN-

1 Minute of max strict pull ups

Wednesday, October 2, 2013

Strength

Snatch

Conditioning

“Fran”

21-15-9 reps of:

Thrusters (95#/65#)

Pull ups

Tuesday, October 1, 2013

Skill

Squat clean

Strength

Back squat

Conditioning

Double Tabata

Row

Push ups

Sunday, September 29, 2013

Volume training

Conditioning

4 Rounds for time of:

15 KB Taters (55#/35#)

15 Sit ups

200m Run

Saturday, September 28, 2013

Please remember to bring your donations today.

Checks should be made to the OLD Foundation.

Olivia Lauren De Bellis

http://www.theoldfoundation.org/index.html

“Hope”

Three rounds of:
Burpees
Power snatch (75#/55#)
Box jump (24″/20″)
Thruster (75#/55#)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep.