by Coach Jason | Sep 11, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
Warm-up
WOD
Coaches preference (No Measure)
Metcon (AMRAP – Rounds and Reps)
3 sets:
Amrap 1 min – HSPU
rest 30 sec
Amrap 1 min – TTB
rest 30 sec
Row 15 cals HARD
rest 30 sec
Metcon (Time)
for time:
5-4-3-2-1
Push press (75%)
200 meter run between each set
by Coach Jason | Sep 10, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
Warm-up
Coaches preference (No Measure)
WOD
Metcon (Weight)
EMOM 6 min – Weighted Pull-Ups @20X1 x 1 (tough)
Metcon (Time)
3 rounds for time:
24 cal row
12 Pull ups
by Coach Jason | Sep 8, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
WOD
Metcon (Time)
Scavenger Hunt
by Coach Jason | Sep 7, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
Warm-up
Coaches preference (No Measure)
WOD
Metcon (No Measure)
3 sets – Row 15
strokes HARD; rest 20
sec
Amrap strict HSPU
in 1 min; rest 2 min
Metcon (AMRAP – Rounds and Reps)
3 sets for time:
Amrap 1 min – TTB
Amrap 1 min – DU
Amrap 1 min – KBS 35#/52#
rest 2 min
by Coach Jason | Sep 6, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
Warm-up
Coaches preference (No Measure)
Strength
Weighted Pull-ups (20X1 @ 5-4-3-2-1 AHAP)
*rest 30 sec
**alternate movements
Metcon (AMRAP – Reps)
Amrap HR push up
in 45 sec; rest 2 min
WOD
Metcon (Time)
For time:
1600 m run
12 front rack lunges w/kettlebells AHAP
10 strict CTB Pullups (use bands if needed)
*Be humble in this workout. Its not about pressing RX here, its about quality reps.
by Coach Jason | Sep 5, 2017 | Work Out of the Day
CrossFit Habu – CrossFit
Warm-up
Coaches preference (No Measure)
Strength
Front Squat (21X1 @ 2-2-2-2)
rest 2-3 min (85%)
WOD
Metcon (Time)
for time:
25 air squats
10 strict pull ups
20 air squats
10 strict pull ups
Then
AAB 24 sec @ 50% capacity 1:30 of rest
x 4
