Workout of the Day

Monday, November 19th 2018

Crossfit A) 4 rounds for quality: 10-12 db bench press 10-12 plyometric pushups  30-45 second weighted superman hold *Coaches choice plyometric pushup. Scale to regular strict pushup if needed *For superman hold, hold change plates (like 2.5lb plates) in each… Read more »

Saturday, November 10th 2018

Crossfit Partner WOD: Each complete I-go you-go style: 20-18-16-14-12-10-8-6-4-2 cal bike or row 10-9-8-7-6-5-4-3-2-1 push jerk (135/95lb) or (95/65lb)-burpees over the bar *So partner 1 completes 20 cal-10 push jerk-10 burpees, then partner 2 completes 20 cal-10 push jerks-10 burpees… Read more »