Daily WOD

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

AND WENDY’S CHILI!

LIFT:

SHOULDER PRESS
5 X 5

5 REPS EVERY 75 SECONDS

WORKOUT:

EVERY 5  MINUTES COMPLETE
ROW 500
30 WALL BALLS
FOR 4 ROUNDS TOTAL
SPRINT THROUGH EVERY ROUND

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

COMPLETE THIS COMPLEX EVERY 2 MINUTES INCREASING WEIGHT
1 POWER SNATCH
1 HANG POWER SNATCH
1 HIGH HANG POWER SNATCH
1 OVERHEAD SQUAT
COMPLETE 6 SETS TOTAL

WORKOUT:

RUN 400
12 DEADLIFT @275/165
21 BOX JUMPS
21 PUSH UPS
3 ROUNDS FOR TIME

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THIS WORKOUT IS THE FIRST WEEK OF THE OPEN WORKOUTS, WE’LL BE DOING THE WORKOUT EVERY FRIDAY AS OUR WOD.
IS ANYONE INTERESTED IN DOING THE WOD ON SUNDAY’S ALSO?
IF YOU ARE AND YOU WOULD LIKE TO PARTICIPATE SEND ME AN EMAIL AND LET ME KNOW.

LIFT:

BENCH PRESS
7 X 3
3 REPS EVERY 90 SECONDS
FOR 7 SETS TOTAL

WORKOUT:

10 ROUNDS FOR TIME
8 GROUND TO OVERHEAD @95/65
10 BAR FACING BURPEES

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BULGARIAN SPLIT SQUATS
75 REPS EACH LEG
20 SECONDS ON 10 SECONDS OFF
TILL COMPLETED

WORKOUT:

18 MIN EMOM
ALTERNATE BETWEEN
15 WALL BALLS
AND…
7 BURPEE

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

6 RDS
ROW 500 METERS
25 GHD SIT UPS (FEEL FREE TO SUB OUT FOR ANOTHER AB EXERCISE)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

DEADLIFT
7 X 3 @75-80%

3 REPS EVERY 90 SECONDS

WORKOUT:

15 MIN AMRAP

DOUBLE UNDERS 50 REPS
HANDSTAND WALK 50 FEET
SWINGS  50 REPS @55/35  (50 REPS @55 OR 35 IF DONE CORRECTLY SHOULD BE EXHAUSTED, SQUEEZING YOUR ASS AND QUADS IS A MUST!  GETTING THE KETTLEBELL TO MOVE WITH YOUR POSTERIOR CHAIN IS IMPORTANT AND SAFE!)

I BELIEVE THE FIRST OPEN WORKOUT IS THE 10TH, THAT GIVES US A WHOLE TWO DAYS TO SIGN UP!
YOU’RE WELCOME.
HERE’S THE LINK TO THE GAMES SITE:
http://www.crossfitgames.com

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT
7 x 3 @80%

WORKOUT:

30 DOUBLE UNDERS
21 OVERHEAD SQUATS @115/75
21 BURPEES OVER BAR

30 DOUBLE UNDERS
15 OVERHEAD SQUATS @115/75
15 BURPEES OVER BAR

30 DOUBLE UNDERS
9   OVERHEAD SQUATS @115/75
9   BURPEES OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
7 X 2
2 REPS EVERY MINUTE

WORKOUT:

14 MIN AMRAP
100 FOOT WALKING LUNGE WITH DB  (50/35)
12    TOES TO BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

PERFORM 1 POWER SNATCH EVERY MINUTE FOR 10 MINUTES

WORKOUT:

“NATE”
AMRAP IN 20 MINUTES
2 MUSCLE UPS
4 HANDSTAND PUSH UPS
8 KB SIWNGS @70/53

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

RUN 1 MILE (WITH 20/10LB VEST)
ROW 500 METERS
BIKE 75/50 CAL
100 DOUBLE UNDER

RUN 800 (WITH VEST)
ROW 1K METERS
BIKE 50/35 CAL
75 DOUBLE UNDER

RUN 400
ROW 2K METERS
BIKE 25/15 CAL
50 DOUBLE UNDER