Workout of the Day

Monday, September 11th 2017

Crossfit A) Choose rep scheme based on ability: 10-8-6-4-2 or 12-10-8-6-4 or 14-12-10-8-6 or 16-14-12-10-8 kipping/butterfly pullups. *After each set 30 second handstand hold. *Then rest 30-60 seconds before next round B) Run 400m Then 5-4-3-2-1 heavy squat clean and… Read more »

Wednesday, September 6th 2017

Crossfit A) back squat 5×5@80%. Superset w/L-seated db kb seesaw press 10 reps (5/side)  B) 21-15-9 alternating db snatch (50/35lb)-wallball-toes to bar Rx-Plus 70/50lb Metcon Class  A) 6 minute AMRAP: 6 burpees-6 pullups. Rest 3 minutes B) 8 minute AMRAP:… Read more »