Category: Workout of the Day

Great Bay CrossFit - Serving Portsmouth, Newington, and the Seacoast/Blog/Workout of the Day
17
Sep
2014

Thursday’s Workout: 9-18-14

Strength:
Deadlifts and Pallof Presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a Standing Pallof press x 5 reps / tall kneeling pallof press x 5 reps on each side / Supine Pallof Press x 5 reps on each side

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:
Complete 3 rounds of the following:
Row as far as possible in 60 seconds
Rest 2 minutes in between efforts

16
Sep
2014

Wednesday’s Workout: 9-17-14

This week in skills class we will be covering the muscle up and the rope climb! Be sure to come on over on Wednesday night at 6:30pm to get some practice with these exercises!

Workout of the Day:

Black and Green options:

15 minute AMRAP of:
5 pull ups / use band if needed
10 push ups
15 air squats
2 power cleans (135#/95)/ burpees . Add 2 reps to each round that you complete.

Blue:
15 minute AMRAP of:
5 dead hang pull ups
5 push ups
5 goblet squats (70#/53)
2 power cleans @ 85% of 1 rep max. Add 2 reps to each round that you complete.

15
Sep
2014

Tuesday’s Workout: 9-16-14

This week in skills class we will be covering the muscle up and the rope climb! Be sure to come on over on Wednesday night at 6:30pm to get some practice with these exercises!

Strength:
Squats and pull ups! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:
Black, Green and Blue Options:

Partner 1 will either perform a front squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform a pendlay row x 5 reps / 5 one arm dumbbell row x 5 reps on each side / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:
For 9 minutes and in the same teams of 3 established during the strength portion of class, complete the following:

Partner 1: push/ pull a sled down to the edge of the pavement and back

Partner 2: complete as many slam balls (20#/14) as possible

Partner 3: rest

Partners will rotate exercises once partner 1 finishes the sled push or pull.

14
Sep
2014

Monday’s Workout: 9-15-14

This week in skills class we will be covering the muscle up and the rope climb! Be sure to come on over on Wednesday night at 6:30pm to get some practice with these exercises!

Workout of the Day:

Black and Green options:
80 double unders /240 singles
70 mountain climbers on each leg
60 burpees
50 kettlebell swings to eye level (70#/53)
40 box jumps (24#/20)
30 ring dips / ring rows
200m run
10 Overhead lunges on each leg (45#/25)/ goblet lunge
5 dead hang pull ups/ use a band if needed

Blue:
2 rounds of:
30 burpees
25 kettlebell swings to eye level (88#/62)
200 meter run
15 box jumps (30”/24)
10 front rack lunges (95#/65) on each leg
5 muscle ups
Rest 60 seconds in between rounds.

11
Sep
2014

Friday’s Workout: 9-12-14

Power Development:

Every minute, on the minute for 14 minutes:
Black:
Even: 2 push presses @ 85-90% of 1 rep max
Odd: 2 snatch pulls @ 100% of squat snatch max
Green:
Even: 5 push-ups using bands or chains and performed explosively
Odd: 5 split squat jumps on each leg

Blue:
Even: 10 push ups
Odd: 8 split squat jumps on each leg

Conditioning:

In teams of 3, and for 8 minutes, complete the following:

Partner 1: push/ pull the sled 25 meters down and 25 meters back
Partner 2: complete 40 mountain climbers (total)
Partner 3: complete as many sledge hammer swings as possible.
Partners will rotate once partner 1 has completed the sled push or pull. If partner 2 finishes the mountain climbers before partner 1 is finished, partner 2 may rest until it is time to switch stations.

10
Sep
2014

Thursday’s Workout: 9-11-14

Workout of the Day:
Black and Green options: 5 rounds for time:
7 deadlifts (225#/155)
7 dead hang pull ups
200 meter run with a 70#/50/ sand bag or 20# medicine ball

Blue: 4 rounds of:
5 deadlifts @ 80% of 1 rep max
7 dead hang pull ups
200 meter run with a 70#/50 sand bag
Rest 60 seconds in between each round

9
Sep
2014

Wednesday’s Workout: 9-9-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Power Development:
Every minute, on the minute for 14 minutes:
Black:
Even: 2 squat snatches @85- 90% of 1 rep max
Odd: Work on your favorite mobility drill!

Green:
Even: 2 back squats @ 75% of 1 rep max
Odd: 10 medicine ball slams (12#/8)

Blue:
Even: 10 goblet squats
Odd: 12 medicine ball slams (12#/8)

Conditioning:
Complete the following:
2 minute AMRAP of:
6 toes to bar / prone bridge arm march
18 double unders
1 minute of rest

2 minute AMRAP of:
6 ring dips / ring rows
18 double unders
1 minute of rest

2 minute AMRAP of:
6 Goblet lunges on each leg (53/35)
18 double unders

8
Sep
2014

Tuesday’s Workout: 9-8-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Workout of the Day:

Black and Green options: “Fight Gone Bad”
3 rounds of:
1 minute of wall balls (20#/14)/ goblet squats
1 minute of sumo deadlift high pulls (75#/55) kettlebell SDLHP
1 minute of box jumps (20”/16)
1 minute of push presses (75#/55) landmine presses
1 minute of rowing for calories
1 minute of rest

Blue:

3 rounds of:
30 seconds of Thrusters (115#/75), 30 seconds off
30 seconds Power cleans (115#/75), 30 seconds off
30 seconds of Box jumps (30”/24), 30 seconds off
30 seconds of Push pressses (115#/75), 30 seconds off
30 seconds of Rowing for calories, 30 seconds off
60 seconds of rest

7
Sep
2014

Monday’s Workout 9-8-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Power Development:
Every minute, on the minute for 14 minutes:

Black:
Even: 2 squat clean and split jerks @ 85-90% of 1 rep max
Odd: work on your favorite mobility drill!

Green:
Even: 3 explosive deadlifts @ 75% of 1 rep max
Odd: 5 banded broad jumps

Blue:
Even: 10 deadlifts @ 45% of 1 rep max
Odd: 8 banded broad jumps

Conditioning:

10-1 of:
Kettlebell swings (70#/53)
Burpees

4
Sep
2014

Friday’s Workout: 9-5-14

Power Development:
Every minute, on the minute for 14 minutes in teams of 2:
Black:
Even: 3 push presses @ 80% of 1 rep max
Odd: 3 clean pulls @ 100% of squat clean 1 rep max

Green:
Even: 5 explosive landmine presses on each arm
Odd: 5 banded broad jumps

Blue:
Even: 8 landmine presses on each arm
Odd: 8 banded broad jumps

Conditioning:
For 4 minutes and with a partner:
Partner 1: farmer’s carry down to the edge of the pavement and back (70#/53)
Partner 2: AMRAP mountain climbers.
Rest 60 seconds, then for 4 minutes:
Partner 1: bear crawl down and back in the gym
Partner 2: AMRAP squat thrusts