Workout of the Day

Saturday, March 31st 2018

Crossfit Partner WOD: 100 wallballs Run 400m 50 pullups Run 400m 100 STOH (95/65lb) Run 400m 50 burpees Run 400m 100 wallballs *During wallballs only, non-working partner must hold loaded barbell overhead for wallball reps to count *Partners run together…. Read more »

Wednesday, March 28th 2018

Crossfit A) 8x 30 secs on 30 secs off alternating between: 1) strict pushup or strict HSPU 2) kipping/butterfly pullups B) 25 minute AMRAP: 75 double unders-25 deadlifts (185/125lb)-25 abmat situps-600m run

Tuesday, March 27th 2018

Crossfit A) 4×6 push press. Superset with 4×8 (per side) db/kb suitcase deadlifts B) For time: 22-16-10  OH lunge (95/65lb)- bar facing burpee Rx-Plus 115/75lb Metcon Class  A) In 10 minutes complete: 3 rounds of 20 american kb swings (50/35lb)-… Read more »

Monday, March 26th 2018

Crossfit B) 8 minute EMOM: 2 power snatches *Ascending weight as form allows C) 10-9-8-7-6-5-4-3-2-1 strict ring dip (or pushup) strict knees to elbows double kb front rack squat (53/35lb) *20 minute cap

Friday, March 23rd 2018

Crossfit Open WOD 18.5 *A repeat of 11.6 and 12.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (100lb/65lb) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar… Read more »