Put It Up CrossFit WODs for Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Daily Workouts for Aug 18,2017 en-us Fri, 18 Aug 2017 00:00:00 MST Fri, 18 Aug 2017 14:02:03 MST Put It Up CrossFit WODs for Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 KATRIEL BDAY BASH! PARTNER WOD 8/18/17 Fri,Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Fri, 18 Aug 2017 00:00:00 MST With a partner preferably guy/girl<br /><br />18 min AMRAP <br />I GO U GO<br />8-Deadlift 245#/175#<br />26-Double unders<br /><br />GOAL: As a team perform 14 rounds+<br /><br />Rx+: Is the As written today<br />Rx: 205#/135# DU's/Lateral hops<br />Rx2: 155#/105# DU's lateral hops<br />Rx3: lone warrior mod see coach SHRED 8/18/17 Fri,Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Fri, 18 Aug 2017 00:00:00 MST WARM UP with COACH SETH AND SETH!<br />Row or Bike-3 mins upon arrival then rollout upper back delt and chest with lacrosse ball<br />Set up equipment hit 5-10 reps of each<br /><br /><br />WORKOUT: easy 5-4 min rounds<br />Pushball-20 reps<br />TTB or KTCx2-16 reps<br />Burpee-10 reps<br />Ring Row or Pull Up-8 reps<br />w any time remaining hold Plank <br /><br />ROMWOD<br /><br />focus on upper body WEIGHTLIFTING 3/16/16 Fri,Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Fri, 18 Aug 2017 00:00:00 MST BENCH PRESS MAX DAY!!! or Push press<br />20 mins to build up to a new 1RM<br />10-Barbell<br />5-50%-3-75%-1-85%-1-90%-1-95%-1-NEW MAX! WARM UP 11/25/16 Fri,Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Fri, 18 Aug 2017 00:00:00 MST FOAM ROLL-Full body especially Chest Glutes,Hamstrings,Traps,Mid back<br /><br />GROUP WARM UP<br /><br />Grab a plate!<br />3 rounds<br />3 burpees<br />6 push ups<br />9 plate to overhead<br />12 plate rotations (6 each direction)<br /><br />Grab a band!<br />Band pull aparts 15 reps<br />Band front raises 15 reps <br />Band pass throughs 15 reps<br />Band presses 15 reps<br /><br />Spider-Man to Hammy 30s R/L<br />Prayer pose 1 minute<br /><br />Grab a barbell!<br />Deadlift 5 reps<br />Hang clean high pull 5 reps<br />Hang power clean 5 reps<br />Front squat 5 reps<br /><br /><br /><br />COOL DOWN<br /><br />Banded Hamstring Stretch-2 mins R/L<br />Pigeon Stretch-1 min R/L<br />Rollout Mid back-1 min Seth Berbert Fri,Aug 18,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20170818 Fri, 18 Aug 2017 00:00:00 MST With a partner preferably guy/girl<br /><br />18 min AMRAP <br /><br />8-Simultaneous Bar Facing Burpee<br />18-Simultaneous Uneven Deadlifts (315#/205#)*<br />26-Calorie Row or Bike (Switching as desired)<br /><br />GOAL: As a team perform 7 rounds+<br /><br />Rx+: Sub Simultaneous Burpee BJO 24'', 365#/245#<br />Rx: As written<br />Rx2: Reduce to 4/9/13<br />Rx3: lone warrior mod see coach