CrossFit Daytona

NEW TOY, NEW PAIN

workout:
warm up with test sprints
then:
airdyne: one minute all out
post calories

the aftermath...three of us did this one, the results were the same for everyone.  this was an attack on all fronts, leaving one physically and mentally spent. 

workout:
5 min row @ sub 2:20 split
then:
3 rounds--no clock
1-6
pull up
heavy kb swing
then:
pick a skill/technique to work on

5 X 55

workout:
5 min row @ sub 2:20 pace
2 rnds
6x clapping push ups
6x squat jump
6x kte
then:
10-1
box jump
ring push up
kte
push press 35/25
burpee
post time

 

workout:
15x passthrough
15x goodmorning
5min jump rope
then:
4rft
25x kb swing 53/35
50x sit up
post time

300 THRUSTERS

workout:
400m run
15x squat
15x push up
then:
skill: pistol
then:

300 thrusters for time

post time

 

doin' the time

DIANE

workout:
5 min row @ <2:20 split
then:
deadlift/handstand/hspu technique
then:
deadlift: 5-5-3-3
then:
"diane"
21-15-9
deadlift @ 225/185
hspu
post time

THE SHOP CHIPPER

workout:
complete for time

workout:
15x passthrough
15x goodmorning
400m run
15x push up
then:
10 rft
100m farmer carry M:50 F:35
10x burpee
post time

MAX OVERHEAD

workout:
5 min row @ mod pace
15x passthrough
then:
press-push press-jerk technique/review
then:
press: 5-5-5
push press: 3-3-3
jerk: 1-1-1 work towards 1rm
rest no more than 2 min between efforts.  weight should gradually go up through all 9 sets ending at jerk 1rm.
then:
"tailpipe" (c/o Gym Jones)
post loads and time

HELEN

workout:
15x passthrough
15x goodmorning
10x squat
10x pull-up
then:
"helen"
3rft
400m run
21x kb swing 53/35
12x pull-up
post time