Workout of the Day

20MAR20

CrossFit Annandale – CrossFit

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Metcon (3 Rounds for reps)

Tabata Each Move

Air Squats

Push Ups

Mountain Climbers

*1 minute rest between moves
Each movement is scored as a round this workout is 14min in length with included rest.

18MAR20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

12 Push Ups

12 Lunges

12 Situps
12 lunges = 6 left, 6 right

17MAR20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Reps)

Ascending Ladder

Air Squat

Burpee

Starting on the first minute do 1 rep of both moves, min 2 = 2 reps both moves, min 3 = 3 reps etc, until you can’t make the required reps in the minute.

16MAR2020

CrossFit Annandale – CrossFit

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Back Squat (5×1 at 90% of 1RM)

Metcon (Time)

4 Rounds for Time

5 Push Press 135/95lbs

10 Front Squat 135/95 lbs

15 Power Clean 135/95lbs

14MAR20

CrossFit Annandale – CrossFit

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Metcon (Time)

Partner WOD:

Run 800m then,

10,9,8,7,6,5,4,3,2,1

Deadlift 225/155lbs

Pull Up

Dip

Then,

Run 800m

13MAR20

CrossFit Annandale – CrossFit

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Metcon (Weight)

Every 2 min on the min 5 Back Squats

Male Weights: 95, 115, 135, 155, 185, 205, 225, 245, 275, 295, 315, 325lbs

Female Weights: 85, 95, 105, 115, 135, 145, 165, 175, 185, 195, 215, 235 lbs

*rest 5 min then,

6 min max box step ups 24/20in

12MAR20

CrossFit Annandale – CrossFit

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Metcon (Weight)

4×3 Complex

Each rep is 2 Hang Squat Snatch + 1 Squat Snatch

*add weight from last week

Metcon (AMRAP – Reps)

Death by Hang Squat Clean

115/75lbs

11MAR20

CrossFit Annandale – CrossFit

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Metcon (4 Rounds for reps)

Tabata each move with 2 min of rest between

1.Push Jerk 95/65lbs

2. Row Cal

3. Wall Ball 20/14lbs

4. Burpees
each movement scored as a round

WORKOUT OF THE DAY