Navy Ring Of Bells
by Rob Otte, post on Mon 06 March 2023Navy Ring Of Bells
Warm Up: 3 Rounds of 10 Reps each - Squats, Push-Ups, Lunges (5 per side), Sit Ups.
Workout:
1) 3 x 5 Push Press @ 60% 1RM – Rest 90 secs between sets
2) 4 x 8 Bent Over Rows @ moderate weight – Rest 45 secs between sets
3) EMOM …
Sleazy Ultramarine
by Rob Otte, post on Sun 05 March 2023Sleazy Ultramarine
Crossfit Workout:
1. Deadlifts - 5 sets of 10 reps with a moderate weight
2. Push-Ups - 3 sets of 15 reps
3. Squats - 4 sets of 12 reps with a heavier weight than the deadlifts
4. Burpees - 2 sets of 20 seconds
5. Pull-Ups or Chin-Ups – 1 set to …
Goopy Charcoal
by Rob Otte, post on Sat 04 March 2023Goopy Charcoal
- Warm-up: 10 minutes of dynamic stretching and jogging
- Wall Walks - 3 sets of 8 reps (with a 30 second rest in between each set)
- Push Presses - 4 sets of 6 reps (with a 45 second rest in between each set)
- Pullups or Chin-Ups - 5 sets to failure (or …
2013 Dodge Charger
by Rob Otte, post on Fri 03 March 20232013 Dodge Charger
Crossfit Workout: Warm-up: 3 Rounds of 10 Push Ups, 15 Air Squats, and 20 Jumping Jacks.
Main Set: 4 Rounds of 5 Bar Muscle Ups, 10 Burpees, 15 Kettlebell Swings (35lbs/20lbs), and 20 Lunges.
Cool Down: 2 Minutes of Stretching
Jacob Johnson
by Rob Otte, post on Thu 02 March 2023Jacob Johnson
Warm-up: 3 Rounds of 20 Jumping Jacks, 10 Pushups, and 5 Burpees.
Workout:
1) 4 Sets of Wall Ball (20/14): 15 Reps + 30 Second Plank Hold After Each Set 2) 3 Sets Of 8 Strict Pull Ups + 12 Alternating Reverse Lunges With Kettlebell (24/16kg) 3) 4 …
Morris-White
by Rob Otte, post on Wed 01 March 2023Morris-White
- Barbell Ground To Overhead (3 sets of 10 reps)
- Burpees (4 sets of 15 reps)
- Squats (4 sets of 12 reps)
- Pull-Ups (3 Sets Of 8 Reps )
- Push Presses With Dumbbells Or Kettle Bells( 3 Sets Of 10 Reps Each Arm )
Tasty Ruby
by Rob Otte, post on Tue 28 February 2023Tasty Ruby
Warm-Up: 3 Rounds of 10 Jumping Jacks, 10 Push-Ups and 5 Pull-Ups.
Workout: 4 Rounds of 12 Burpees, 8 Hang Power Cleans (95/65 lbs), 6 Pull Ups. Rest 1 minute between rounds.
White Tres Cubano
by Rob Otte, post on Mon 27 February 2023White Tres Cubano
Warm-up: 3 Rounds of 10 Air Squats, 10 Push Ups and 5 Burpees.
Main Workout: 4 sets of the following circuit - 20 seconds on/10 seconds rest x 4 rounds per exercise (1 minute total):
• HSPU • Jumping Lunges • Sit-ups with Medicine Ball Twist
Cool Down: 2 minutes …
Garcia-Hughes
by Rob Otte, post on Sun 26 February 2023Garcia-Hughes
and Jerk
Warm-up: 3 sets of 10 jumping jacks, 5 burpees, and 8 air squats. Workout: 1) 3 Rounds for Time - 20 Alternating Dumbbell Snatches (50/35lbs), 15 Toes to Bar, 10 Box Jumps (24/20”). 2) Find 1RM Clean and Jerk. Rest as needed between attempts. Record your …
1992 Dodge Grand Caravan Passenger
by Rob Otte, post on Sat 25 February 20231992 Dodge Grand Caravan Passenger
Warm-up: 3 Rounds of 10 Air Squats, 10 Pushups, and 30 Double Unders.
Workout:
4 Rounds for Time:
20 Alternating Dumbbell Snatches (50/35 lbs)
30 Wall Balls (20/14 lbs) 20 Toes to Bar 40 Double Unders
Gomez-Santos
by Rob Otte, post on Fri 24 February 2023Gomez-Santos
Warmup: 2 Rounds of: - 30 sec Jumping Jacks - 20 Mountain Climbers
Workout:
3 Rounds for Time (20 min cap):
- 10 Burpees
- 15 Push Ups
- 20 Squats
- 25 Alternating Lunges
Lisa Deleon
by Rob Otte, post on Thu 23 February 2023Lisa Deleon
Warm-Up: 3 Rounds of 10 Air Squats, 5 Push Ups, and 30 Seconds Plank Hold.
Workout: 4 Sets of 8 Bar Muscle Up + 8 Alternating Lunges (each leg) + 20 Double Unders or Single Skips. Rest 90 seconds between sets.
Cool Down: 2 Rounds of 20 Shoulder Taps in …
Sloppy Ruby
by Rob Otte, post on Wed 22 February 2023Sloppy Ruby
Warm-up: 3 Rounds of 10 Burpees, 20 Mountain Climbers and 30 Jumping Jacks.
Workout:
AMRAP (As Many Rounds As Possible) in 15 minutes:
• 10 Toes to Bar
• 12 Push-Ups
• 14 Squats with Overhead Press
Cool Down & Stretch
Fuchsia Requinto Jarocho
by Rob Otte, post on Mon 20 February 2023Fuchsia Requinto Jarocho
Warm-up: 10 minutes of jogging, dynamic stretching and foam rolling.
Workout:
AMRAP in 20 minutes:
• 10 Bar Muscle Ups (substitute with pull ups if needed)
• 30 Air Squats • 15 Push Presses (45/35 lbs barbell)
• 25 Russian Twists (15/12 lb medicine ball)
Greasy Lilac
by Rob Otte, post on Sun 19 February 2023Greasy Lilac
- Warm-up: 10 minutes of dynamic stretching
- Front Squats - 3 sets x 8 reps, rest as needed between sets
- Burpees - 4 sets x 15 reps, rest 1 minute between each set
- Push Presses - 2 sets x 10 reps, rest 45 seconds between each set
- Jumping Lunges - 3 rounds for …
Wood-Matthews
by Rob Otte, post on Sat 18 February 2023Wood-Matthews
Crossfit Workout:
- BB Ground To OH (3 sets of 8 reps)
- Burpees (3 sets of 12 reps)
- KB Swings (3 sets of 10 reps each side)
- Pushups (3 sets to failure)
- Box Jumps or Step Ups( 3 sets 15 Reps each leg )
Eric Perez
by Rob Otte, post on Fri 17 February 2023Eric Perez
Warm-up: 3 Rounds of 10 Jumping Jacks, 10 Squats and 5 Pushups.
Workout:
4 Rounds for Time of
• 15 Box Jumps Overs (24/20 inches)
• 12 Burpees
• 9 Toes to Bar or Knee Raises
• 6 Handstand Push Ups or Pike Push Ups
Betty Harris
by Rob Otte, post on Thu 16 February 2023Betty Harris
Warm-up: 3 Rounds of: 10 Squats, 5 Pushups, 30 Seconds Plank Hold.
Workout: 5 Sets of Clean and Jerk (increasing weight each set) - 8 reps per set.
2 Minutes rest between sets.
3 Rounds for Time of: 12 Burpees, 15 KB Swings (24/16kg), 20 Sit-Ups.
Slaphappy Olive
by Rob Otte, post on Wed 15 February 2023Slaphappy Olive
Warm-up:
3 rounds of 10 burpees, 15 air squats, 20 jumping jacks.
Workout:
1A) 5 sets of 3 Power Cleans (increasing weight each set).
1B) 4 Rounds for time - 12 Pull-ups, 24 Double Unders and 16 Push Presses (45/35lbs).
2A) Tabata Intervals – 8 Rounds; :20 on / :10 …
Susan Valdez
by Rob Otte, post on Tue 14 February 2023Susan Valdez
For Time: 3 Rounds of: 20 Wall Balls (20/14 lbs) 15 Burpees 10 Push-Ups