2015 Jaguar Xj
by Rob Otte, post on Sat 11 February 20232015 Jaguar Xj
Warm-up: 3 Rounds of 10 Squats, 5 Pushups, and 30 second Plank hold. Main Workout: 4 sets of the following circuit - 12 Alternating Lunges (each side), 8 Burpees, 6 Wall Walks with 2 second pause at top. Rest 1 minute between each set. Cool Down: 3 minutes …
Elizabeth Collins
by Rob Otte, post on Fri 10 February 2023Elizabeth Collins
Warm-up:
2 Rounds of:
• 10 DB Front Squats (light weight)
• 15 Jumping Jacks
Workout:
3 Rounds For Time Of:
• 20 DB Front Squats (medium weight) • 12 Burpees with a Push Up • 8 Alternating Reverse Lunges with a Twist
Stinky Red
by Rob Otte, post on Thu 09 February 2023Stinky Red
Warm-up: 3 Rounds of 10 Pushups, 15 Air Squats, and 20 High Knees.
Workout:
4 Sets of 8 Reps of Push Press (Use a weight you can handle but challenge yourself)
2 Sets of 12 Burpees
1 Set of 16 Reverse Lunges (Alternating Legs)
2 Minute Plank Hold …
Maroon Gaida
by Rob Otte, post on Wed 08 February 2023Maroon Gaida
Warm-up:
3 sets of 10 jumping jacks, 10 mountain climbers and 30 second plank hold.
Workout:
1) 3 sets of 15 box jumps with a 1 minute rest in between each set.
2) 4 rounds for time of 20 alternating lunges, 12 burpees, 8 pushups and 6 box …
Nancy Crawford
by Rob Otte, post on Tue 07 February 2023Nancy Crawford
- 4 Rounds for Time:
- 20 Handstand Push-Ups
- 30 Air Squats
- 40 Double Unders (or 80 Single Unders)
- 50ft Handstand Walk
Jeffrey Rodriguez
by Rob Otte, post on Mon 06 February 2023Jeffrey Rodriguez
Warm-up: 2 Rounds of 10 reps each of Overhead Squat, Pushups and Air Squats.
Workout: 3 Rounds For Time Of: 20 Overhead Squats (95/65 lbs) 15 Burpees over the Barbell 10 Toes to bar
Olive Electronic Organ
by Rob Otte, post on Sun 05 February 2023Olive Electronic Organ
Warm-up: 3 Rounds of 30 seconds each: Jumping Jacks, Mountain Climbers, Squats.
Workout:
1) 3 sets of 10 box jumps with 1 minute rest in between sets.
2) 6 rounds for time of 20 alternating lunges and 5 burpees. Rest as needed during the round but aim …
Clark-Johnson
by Rob Otte, post on Sat 04 February 2023Clark-Johnson
and Jerks
Crossfit Workout:
- 20 Clean and Jerks (135/95 lbs)
- Run 400 meters
- 30 Toes to Bar
- 10 Burpees Over the Barbell
- 15 Clean and Jerks (155/105 lbs) -Run 800 meters -20 Push Press (115/75lbs) -15 Pullups
Pasty Flax
by Rob Otte, post on Fri 03 February 2023Pasty Flax
Crossfit Workout:
For Time:
50 DB Thrusters (30/20 lbs)
40 Burpees Over the Dumbbells
30 Pull-Ups or Ring Rows
20 Push-Ups with Feet on Dumbbells
10 Toes to Bar
Lime Tenori-On
by Rob Otte, post on Tue 31 January 2023Lime Tenori-On
Warm Up: 3 Rounds of 10 Jumping Jacks, 10 Squats, 5 Push-Ups
Workout: 3 Sets of 8 Single Arm DB Hang Clean and Jerks (each arm) 2 Minutes REST between sets.
Strength Circuit:
4 Rounds for Time - 30 Seconds each exercise with no rest in between exercises.
• Alternating …
Olive Charangos
by Rob Otte, post on Mon 30 January 2023Olive Charangos
- Warm-up:
- 10 minutes of dynamic stretching
- 4 rounds for time of: a. 20 Box Jump-Overs (24/20 inch box) b. 15 Burpees c. 12 Push Presses (95/65 lbs.) d. 9 Toes to Bar
1999 Gmc Sierra 2500 Hd Extended Cab
by Rob Otte, post on Sun 29 January 20231999 Gmc Sierra 2500 Hd Extended Cab
Warm-up: 3 Rounds of 10 Jumping Jacks, 10 High Knees, and 10 Pushups.
Workout: 4 Sets of 12 Reps Each - Single-Arm DB Hang Clean & Jerk (Alternate Arms) Rest 30 Seconds Between Sets
2 Rounds Of :
20 Squats with Alternating Arm Reach Overhead
15 …
Blue Hammond Organ
by Rob Otte, post on Sat 28 January 2023Blue Hammond Organ
Warm Up: 3 Rounds of 20 Jumping Jacks, 10 Push-Ups and 15 Squats.
Workout:
1) 4 Sets Of 8 Box Jumps (Challenge Yourself With The Height!)
2) 3 Sets Of 12 Burpees with a jump onto the box after each rep
3) 2 sets of 30 seconds …
Garrett Ltd
by Rob Otte, post on Fri 27 January 2023Garrett Ltd
and Jerks
CrossFit Workout: 1. Warm-up - 5 minutes of light cardio to get the blood flowing, followed by dynamic stretching. 2. Clean & Jerk Complex – 10 reps each (5 sets): Power clean + Hang power clean + Push press + Split jerk 3. AMRAP 12 Minutes: 15 Alternating DB Snatches (50/35 …
Purple Agogô
by Rob Otte, post on Thu 26 January 2023Purple Agogô
Warm-up: 3 rounds of 10 air squats, 10 jumping jacks and 5 burpees.
Workout:
AMRAP in 20 minutes -
15 Toes to Bar
20 Pushups
25 Sit Ups
Cool down: 2 minute walk or jog
Wimpy Vermilion
by Rob Otte, post on Wed 25 January 2023Wimpy Vermilion
Warm-up: 3 Rounds of 10 jumping jacks, 10 air squats, and 5 pushups.
Workout:
4 rounds for time of:
• 15 Pull-Ups (or assisted pull ups)
• 20 Russian Twists with a medicine ball or weight plate (10 each side) • 25 Sit Ups • 30 Mountain Climbers (15 each leg)
2014 Cadillac Escalade Esv
by Rob Otte, post on Tue 24 January 20232014 Cadillac Escalade Esv
Warm-up: 3 Rounds of 10 Jumping Jacks, 5 Pushups, and 10 Air Squats.
Workout:
4 Rounds for Time (20 Min Cap):
• 20 Thrusters (95/65lbs)
• 15 Burpees Over the Barbell
• 200m Run
Aqua Pochette
by Rob Otte, post on Mon 23 January 2023Aqua Pochette
Warm-up: 3 rounds of 10 jumping jacks, 10 air squats, and 5 burpees.
Workout:
4 Rounds for time:
20 DB Thrusters (15/25lb)
10 Pushups
30 Lateral Hops over the Dumbbells
King-Hale
by Rob Otte, post on Sun 22 January 2023King-Hale
Warm-Up: 3 Rounds of: • 10 Jumping Jacks • 10 Mountain Climbers (each leg) • 5 Spiderman Pushups
Strength/Power Component:
4 Sets of Box Jump-Overs x 8 Reps, rest 45 seconds between sets.
Conditioning Circuit:
3 Rounds for time of :
• 15 Squat Thrusters with Dumbbells or Kettlebells (choose weight based on …
Mckenzie, Jones And Thomas
by Rob Otte, post on Sat 21 January 2023Mckenzie, Jones And Thomas
Warm-up: 3 Rounds of 10 jumping jacks, 10 mountain climbers, and 5 burpees.
Workout:
4 Sets of 8 Reps each side Single-Arm DB Hang Clean and Jerk (8 reps per arm)
Rest 1 minute between sets.
Finisher: EMOM for 4 minutes - 20 seconds max effort single …