Workout of the Day

Saturday, April 14th 2018

Crossfit PARTNER WOD: 4 rounds for time 30 toes to bar 30 burpees over erg 30 push press (95/65b) or (115/75lb) 30 calorie row *Split up movements however desired. One person works at a time. *35 minute time cap

Friday, April 13th 2018

Crossfit A) 10 min alternating gymnastics/strength EMOM: 1) 4-8 STRICT hspu + 5 deadlifts @75-80% 2) rest B) 14 minute AMRAP: 12 hand release pushups 12 front rack lunges (155/105lb) 12 abmat situps 12 hang power cleans

Friday, April 6th 2018

Crossfit A) 10 min gymnastics/strength EMOM: 1) 7-10 strict TTB + 5 strict press @ challenging weight 2) rest B) 4 rounds for time: 21 wallballs-15 box jumps-9 power cleans and jerks (95/65lb) Rx-Plus 115/75lb

Wednesday, April 4th 2018

Crossfit A) Find a heavy single snatch in 20 minutes B) For time: 50 lateral hops over the bar 40 kb swings (50/35lb) 30 pull-ups 20 squat snatches @70-75% 1RM snatch 10 overhead squats Rx-Plus chest to bar pullups