CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

  • WOD WEEK 10/23/17

    Monday 10/23/17

    "STRICT HSPU"


    For quality:
     15 Strict Handstand Pushups, 1 min rest
     12 Strict Handstand Pushups, 1 min rest
      9 Strict Handstand Pushups


    Option #2 – For quality:
     10 Strict Handstand Pushups, 1 min rest
      7 Strict Handstand Pushups, 1 min rest
      5 Strict Handstand Pushups

    "LEAD FOOT"

    Lead Foot” Part 1
     AMRAP 4:
     27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
     Rest 4:00
     “Lead Foot” Part 2
     AMRAP 4:
     21 Calorie Row, 21 Burpees, 21 Toes to Bar
     Rest 4:00
     “Lead Foot” Part 3
     AMRAP 4:
     15 Calorie Row, 15 Burpees, 15 Pull-Ups


    Tuesday 10/24/17

    "CLEAN COMPLEX"

    CLEAN COMPLEX
    ON THE 0:00... CLEAN COMPLEX
    6 Sets of the Complex:
    Hang Power Clean + Pause Front Squat + Squat Clean 

    Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ
    Set #2 (1:30) – 1 Complex @ 55% of 1RM CJ
    Set #3 (3:00) – 1 Complex @ 60% of 1RM CJ
    Set #4 (4:30) – 1 Complex @ 65% of 1RM CJ
    Set #5 (6:00) – 1 Complex @ 70% of 1RM CJ
    Set #6 (7:30) – 1 Complex @ 75% of 1RM CJ 

    "CLEAN COMPLEX"
    ON THE 15:00...
    2 Rounds:
    400 Meter Run
    15/12 Calorie Assault Bike
    12 Squat Cleans (135/95) (115/80) (95/65)


     EXTRA
     2 Rounds, resting as needed between sets:
     With a Running Clock:
     0:00 – 0:30 – Pushup Plank
     0:30 – 1:00 – Elbow Plank
     1:00 – 1:30 – Side Plank (Right)
     1:30 – 2:00 – Side Plank (Left)
     2:00 – 2:30 – Elbow Plank
     2:30 – 3:00 – Pushup Plank
     At the 3:00 mark, complete 30 Glute Bridges


    Reminder!! Get Ready for the 3rd Annual THANKSGIVING THROWDOWN !! Click to Register at wodrocket.com

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