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Monthly archive for July 2016

Mon 8.1 Max Back Squats & 3 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Max Back Squat: 5, 3, 2, 1, 1, 1, 1, 1, 1, 1 (50, 60, 70, 75, 80, 85, 90,

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Weekly Rundown August 1-6

      This week will be the grand finale of our 6 week goals cycle. We will be going out with a bang by re-testing our max L-sits on

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Sat 7.30 “Paul”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Paul” 5 Rounds For Time 50 Double Unders 35 Knees-to-Elbows 20 meter Overhead Walk (185/135lbs) *Goal=Under 35 minutes In honor

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Fri 7.29 CARD WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Card WOD! Heart= Jumping Air Squats Diamond= V-Ups Spade= Push-Ups Club= Ball Slam (30/20) Joker=Suicide run outside (0-12.5m, 0-25m, 0-37.5m,

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Thur 7.28 3 Rounds for time/Partner Cash Out

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 3 Rounds for time of: 10 Dumbbell Snatches each arm (30/20) 50m Farmer’s Carry (24/16) 50 Double-Unders *Goal=Under 16 minutes

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Tue 7.27 Push Jerk & For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Push-Jerk: 8×2 build to heavy set of 2 (50,60,65,70,75,80,85,90%)  Then: [Divider] For Time: 12 C2B Pull-Ups, 100m Run 9 C2B

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Tue 7.26 AMRAP 6 & EMOM 10×2

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 6 of: 20 second L-sit (parallettes) 10 meter bear crawl down + back 3 Minutes rest then: Alternating EMOM

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Mon 7.25 Overhead Squats & 3 Rounds of 60/30 Intervals

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pause Overhead Squat- 6×3 @70% *(Pause for 3 seconds below parallel) Then: 3 rounds of 60/30 Intervals  Calorie Row/Bike Swings (24/16)

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Weekly Rundown July 25-30

  This week will be week #5 in our current 6 week goals cycle. We will be backing off from our regular strength work in back squats, shoulder presses, and

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Sat 7.23 “Jack”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Jack” AMRAP 20 of: 10 Push Press (115/85) 10 Swings (24/16) 10 Box Jumps (24/20) *Goal of 8-10 rounds

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