evolution of myleo

building my CrossFit box

WOD "hold on"

Workout of the day:

5 rounds for time of
30 sec handstand hold
30 sec chin over bar hold
30 sec L-sit
30 sec squat hold
30 sec plank

do one burpee for every breakdown after completion


Workout of the day:
rest day



Workout of the day:
As many repetitions in 17min with one minute work one every station

virtual shovel
30kg dumbbell farmers walk 5m (dropping the weight is 1 burpee)
25kg sandbag throw over pull up bar


Workout of the day:
7 rounds for time of
2 deadlifts bw
4 handstand push ups
6 pull ups
8 ring push ups
10 toes through rings


Workout of the day
4 rounds for repetition
40 sec work / 20 sec rest
resisted sprint
sumo deadlift highpull 16kg/ 12kg kettlebell
sit ups
dumbbell push press 10kg/5kg

WOD "filthy fifty"

Workout of the day:
For time:
50 Box jump, 45cm
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders/ 150 Singles


Workout of the day:
for time:
deadlift 2 tons/ 1,5 tons
squat 1,5 tons/ 1ton
press 1ton / 1/2 ton

complete as many reps as necesarry
to move given loads

WOD "one rep max jerk"

Workout of the day:
A) one rep max behind neck jerk
B for time
500 row
50 sit ups
400 row
40 sit up
300 row
30 sit ups
200 row
20 sit ups
100 row
10 sit ups


Workout of the day:
rest day