Workout of the day: Friday March 15th

Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb. Women snatch 65 lb.
Time cap: 12 minutes

Brandon Farmer
Workout of the day: Wednesday March 13th

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

FITNESS

“After Hours”

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
45 Single Unders


Cool Down: 10 Min Easy Bike/Row

Brandon Farmer
Workout of the day: Tuesday March 12th

Clean (Power or Squat)

Build to a Heavy Single

12-15 minute window to establisha heavy singe of a clean variation,
either a power clean or a squat clean.


Conditioning

"Elizabeth"

21-15-9 Reps For Time

Cleans (135/95 lb)
Ring Dips

Brandon Farmer
Workout of the day: Saturday March 9th

Partner workout (one partner works at a time)

For time:

50 box jump burpees

100 American kettle swings

150 ab mat sit ups

200 meter run (each)

150 ab mat sit-ups

100 American kettle swings

50 box jump burpees

Brandon Farmer
Workout of the day: Friday March 1st

CROSSFIT OPEN WORKOUT 19.2

MEN

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

WOMEN

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 85 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 lb.

Stop at 20 minutes.

Brandon Farmer
Workout of the Day: Thursday February 28th

Deadlift

5-4-3-2-1
Sets should get progressively heavier. Start around 75%
Rest 2-4 minutes between sets

15 min EMOM (3 Rounds)
1- 15 Deadlifts (135/95)
2- 200m Run
3- 5 Toes to Bar + 10 DB Snatch (50/35)
4- 50' Handstand Walk /75' Bear Crawl
5- Cal Bike (12/9)

Brandon Farmer
Workout of the Day: Tuesday February 26th

Strength

Heavy Turkish Get Up
Every Minute on the Minute x 10

One heavy turkish get up on the minute for a total of 10 rounds,
with 5 turkish get ups each side.



Spend A Buck
5 rounds of:
40 Double Unders
30 Abmat Sit-ups
20 Renegade Rows @ 50/35

Brandon Farmer