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Monthly archive for August 2016

Thur 9.1 Lat Accessory Work & AMRAP 6’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 3 Rounds Not for Time: 10 Scapular Pull-Ups 10 Band Pull-a-Parts 10 Hollow Body Rocks Then: AMRAP 6 5 Box

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Wed 8.31 Pistol Box Progressions & Intervals!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Pistol Box Progressions- 2×6  2×6- leg slide with top of foot down back of box 2×6- leg slide on side

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Tue 8.30 Inverted Rows, Front Squats, 5 Rounds for Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Inverted Rows-3x max repetitions with body one straight line & heels on box if possible *1 minute rest in between

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Mon 8.29 Pull-Ups, Shoulder Presses & Countdown WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 5 of: Minute 1: 5 Strict Pull-Ups Minute 2: 4 Strict Pull-Ups Minute 3: 3 Strict Pull-Ups Minute 4:

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Weekly Rundown August 29-September 3

  This week we’ll be diving into our third week of strict pull-up and pistol goals. Our post warm-up progressions in single leg wall-sits will bump up to 15 seconds

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Sat 8.27 “Cindy Full of Griff”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Cindy Full of Griff” 3 Rounds of “Cindy” 800m run 3 Rounds of “Cindy” 400m run backwards 3 Rounds of

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Fri 8.26 EMOM 5 & “Fight Gone Really Bad”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 5 of: Minute 1: 5 strict pull-ups Minute 2: 4 strict pull-ups Minute 3: 3 strict pull-ups Minute 4:

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Thurs 8.25 “Grunt Work”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 3 sets of: 10 banded straight arm pull-downs + 10 second hold on last repetition 30 second hollow body hold

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Wed 8.24 EMOM 4’s & AMRAP 14 WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI EMOM 4: 5 Mountain Climbers each leg, 10 narrow air squats (feet inside hip width or closer if mobility allows)

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Tue 8.23 Bentover Rows, Front Squats & “Mini Tabata” WOD

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI   Dumbbell Bent Over Rows- 3×12 each arm (heaviest possible with perfect technique) *45 seconds rest in between sets Then:

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