Lime Thavil
by Rob Otte, post on Sat 15 April 2023Lime Thavil
Warm-up: 3 Rounds of 10 Jumping Jacks, 20 Mountain Climbers and 30 Seconds High Knees.
Workout:
1) 4 Sets of 12 Box Step-Ups (6 per leg) with moderate weight in each hand
2) 3 Rounds for time - 15 Push Presses, 25 Situps and 35 Air Squats
3) 2 …
Flabby Olive
by Rob Otte, post on Fri 14 April 2023Flabby Olive
Warm-up: 3 Rounds of 10 Air Squats, 10 Push-ups, and 30 Double Unders.
Workout:
AMRAP 18 Minutes -
5 Hang Power Cleans (135/95 lbs)
10 Burpees with a Jump Over the Barbell
15 Double Unders
Scaly Azure
by Rob Otte, post on Thu 13 April 2023Scaly Azure
For Time:
1. 50 Ring Muscle Ups
2. 800m Run
3. 100 Burpees
4. 150 Sit-Ups
David Anderson
by Rob Otte, post on Wed 12 April 2023David Anderson
Warmup: 3 Rounds of 10 Jumping Jacks, 10 Squats, and 5 Pushups.
Workout:
1) DB Lunges - 3 sets of 15 reps (each leg).
2) Burpees with DB Shoulder Press - 4 sets of 12 reps.
3) Reverse Plank Holds with Alternating Leg Lifts – 2 sets for 30 seconds each …
White Hurdy-Gurdy
by Rob Otte, post on Tue 11 April 2023White Hurdy-Gurdy
& Press
Warm Up: 3 Rounds of 30 Seconds Each - Jumping Jacks, High Knees, Butt Kickers
Workout:
4 Rounds for Time (20 Minute Cap)
- 10 DB Clean and Press (50/35 lbs.)
- 15 Burpees Over the DBs
- 20 Alternating Reverse Lunges with a Twist (10 each leg)
Black, Davis And Patterson
by Rob Otte, post on Mon 10 April 2023Black, Davis And Patterson
Warm Up: 3 Rounds of: 20 Jumping Jacks, 10 Push Ups, 30 Second Plank Hold. Workout: 4 Sets of 8-10 Reps for each exercise (push press should be included in each set):
1) Push Press with Dumbbells or Barbells;
2) Bent Over Rows;
3) Bulgarian Split …
Jeffrey Green
by Rob Otte, post on Sun 09 April 2023Jeffrey Green
Crossfit Workout:
1. 10 Pull-Ups
2. 25 Squats
3. 20 Push Presses (with Dumbbells)
4. 15 Burpees
5. 30 Sit Ups with a Medicine Ball Throw at the Top of Each Repetition
Rose-Johnston
by Rob Otte, post on Sat 08 April 2023Rose-Johnston
Warm-up: 5 minutes of light jogging, followed by dynamic stretching.
Workout:
3 Rounds For Time (RFT):
• 10 Overhead Squats (95/65 lbs)
• 15 Burpees • 20 Pull-Ups or Ring Rows • 25 Sit-Ups
Wilson Llc
by Rob Otte, post on Fri 07 April 2023Wilson Llc
Crossfit Workout:
-Deadlifts (3 sets of 8 reps)
-Kettlebell Swings (4 sets of 10 reps)
-Burpees (5 sets of 12 reps)
-Mountain Climbers (3 rounds, 30 seconds each round)
-Lunges with Bicep Curls (2 rounds, 20 lunges + bicep curls per leg per round).
2019 Ford Fusion
by Rob Otte, post on Thu 06 April 20232019 Ford Fusion
Warm-Up: 3 rounds of 10 Barbell Good Mornings, 10 Pushups, and 10 Air Squats.
Workout:
4 Rounds for time:
- 12 Barbell Snatch (95/65 lbs)
- 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) - 15 Burpees to 6” Target
Gill-Farmer
by Rob Otte, post on Wed 05 April 2023Gill-Farmer
Warm Up:
- Foam Rolling and Dynamic Stretching for 10 minutes
Strength Workout:
1. Power Clean - 5 sets of 3 reps at 70% 1RM, rest 2 min between sets
2. Push Press - 4 sets of 8 reps with moderate weight, rest 90 secs between sets
3. Deadlift - 4 Sets of …
1996 Eagle Talon
by Rob Otte, post on Tue 04 April 20231996 Eagle Talon
Warm-up:
2 Rounds of:
• High Knees - 20 seconds
• Jumping Jacks - 20 seconds
• Burpees - 10 reps
Workout: 3 Rounds for Time of: • Burpee Over Bar (or use a bench) – 15 Reps • Push Ups – 25 Reps • Sit-Ups – 30 Reps • Squats – 40 Reps
Campos Plc
by Rob Otte, post on Mon 03 April 2023Campos Plc
Warm-Up: 2 Rounds of: 30 Seconds Barbell Snatch (empty bar) 20 Air Squats
Workout: 3 Rounds for Time of:
• 10 Power Snatches (95/65 lbs)
• 15 Burpees Over the Barbell
• 20 Alternating Single Arm DB Push Presses (50/35 lbs)
1993 Volkswagen Jetta Iii
by Rob Otte, post on Sun 02 April 20231993 Volkswagen Jetta Iii
- Deadlifts: 5 sets x 10 reps
- Hang Cleans: 3 sets x 6-8 reps
- Clean and Jerk Complex (Clean + Push Press + Split Jerk): 4 sets of 2+2+1, increasing weight each round
- Tabata Intervals - Alternating between Hang Cleans & Burpees : 8 rounds
Black Laruan
by Rob Otte, post on Sat 01 April 2023Black Laruan
Warm-up: 3 Rounds of 10 reps each - Jumping Jacks, Squats, Pushups.
Workout:
4 Rounds for time of the following exercises:
• 12 Push Press (use a weight that is challenging but manageable)
• 20 Mountain Climbers (each leg)
• 15 Glute Bridges
Cool Down & Stretch
Black Klong Khaek
by Rob Otte, post on Fri 31 March 2023Black Klong Khaek
and Jerks
CrossFit Workout: 1. Warm-up (5 minutes): Jumping Jacks, High Knees, Butt Kickers 2. Strength Exercise (15 minutes): 5 sets of 10 Clean and Jerks with a moderate weight 3. Cardio Interval (10 minutes): 30 seconds on/30 seconds off alternating between Burpees and Mountain Climbers …
Crappy Magnolia
by Rob Otte, post on Thu 30 March 2023Crappy Magnolia
Warm-up: 3 Rounds of 10 Air Squats, 10 Push-Ups, and 30 Second Plank Holds.
Workout:
4 Rounds for Time:
10 Barbell Snatches (95/65 lbs)
12 Burpees over the barbell
15 Toes to Bar
Maroon Finger Snapping
by Rob Otte, post on Wed 29 March 2023Maroon Finger Snapping
Warmup: 2 rounds of: 30 seconds of Jumping Jacks, 20 Air Squats, 10 Push-Ups.
Workout: 3 Rounds for Time (20 minute cap): 400m Row; 15 Burpees; 25 Kettlebell Swings (53/35lbs); 35 Sit-Ups
Lime Jammer Keyboard
by Rob Otte, post on Tue 28 March 2023Lime Jammer Keyboard
Crossfit Workout:
1. Warm up with a 5-minute jog and dynamic stretching
2. Box Jumps x 10 reps
3. Pushups x 20 reps
4. Burpees x 15 reps
5. Jumping Lunges x 25 (12 each leg)
6. Box Jumps x 10 more reps 7 . Mountain Climbers (30 …
2017 Mercedes-Benz Mercedes-Amg S-Class
by Rob Otte, post on Mon 27 March 20232017 Mercedes-Benz Mercedes-Amg S-Class
Warm-Up: 3 Rounds of: • 10 Box Step-Ups (each leg) • 10 Pushups
Workout:
• 3 Sets Of 15 Reps Of Box Jump-Overs, Increasing Height Each Set
• 2 Sets of 20 Alternating Lunges With Dumbbells Or Kettlebells • 1 Minute Plank Hold Between Each Set
Cooldown & Stretch: 5 Minutes Stretching …