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Monthly archive for May 2016

Wed 6.1 Front Squats and 5 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: 6×3 @ 85%  Then: 5 Rounds for time of: 15 Toes to Bar 10m Lateral Shuffle Down

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Tue 5.31 Deadlifts and 12-1 Countdown

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Deadlifts: 8×2 Build to 90% (55, 60, 65, 70, 75,80, 85, 90) Then: 12-1 Countdown of: DB Hang Power Snatch

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Mon 5.30 Memorial Day “Murph”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups,

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Weekly Rundown May 30-June 4

This week will be week #4 in our current 6 week goals cycle.   The running distance for the standard warm-up will be increased to 800 meters. We will be upping

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Sat 5.28 “Omar”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Omar” 10 Thrusters (95/65) 15 Bar Facing Burpeese 20 Thrusters 25 Bar Facing Burpeese 30 Thrusters 35 Bar Facing

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Fri 5.27 For Time: Power Cleans and Farmer’s Walks

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI For time: 25 Power Cleans (135/95) 250m Farmer’s Walk (24kg/16kg) 20 Power Cleans 200m Farmer’s Walk 15 Power Cleans

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Thur 5.26 AMRAP 7’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 7 of: 10 Burpee Step-Ups (24/20) 20 Double-Unders 3 Minutes to run 1 suicide run  Then: AMRAP 7

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Wed 5.25 Front Squats and 90-60-30 Intervals

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI   Front Squats- 5×[email protected]%  Then: 90-60-30 second Intervals of: Calorie Row or Bike HR Push-Ups Russian Swings (24/16) V-Ups

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Tue 5.24 Shoulder Press & 5 Rounds for time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI   Shoulder Press- 5×3 @ 85%  Then: 800m run right into: 5 Rounds for time of: 10 Deadlifts (185/135)

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Weekly Rundown May 23-28

This week will be week #3 in our current 6 week goals cycle.   The running distance for the standard warm-up will be increased to 700 meters with the duration

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