Workout of the Day

Thursday, November 30th 2017

Crossfit A) 4x500m row. I-go-you-go with partner. Start at moderate effort and increase pace each interval *20 minute cap B) Open WOD 16.1 (modified for space) 20 minute AMRAP: 8 alternating overhead lunges (95/65lb)-8 bar facing burpees-8 overhead lunges-8 chest… Read more »

Tuesday, November 28th 2017

Crossfit A) 4×8 front squat @65%. Superset w/8 db lat rows/side. B) 60 wallballs-30 american kb swings (53/35lb)- 15 knees to elbows-30 db push press (35/25lb)-60 double unders *Any time you break a set, perform 5 burpees before continuing. Rx-Plus… Read more »