Workout of the Day

Monday, May 21st 2018

Crossfit A) 10-8-6-4-2 strict HSPU 2-4-6-8-10 strict pushup After each round do 15-20 second L-sit hold *15 minute cap B) Partner WOD: 4x250m row each (8 total) I-go-you-go style Partner not rowing does max rep power clean and jerks (95/65lb)… Read more »

Sunday, May 20th 2018

Benchmark WOD Chelsea Every minute on the minute (EMOM) for 30 minutes: 5 pullups-10 pushups-15 air squats *This is a hard workout to completes as prescribed. Scale reps to 4-8-12 or 3-6-9 to complete

Friday, May 18th 2018

Crossfit A) Bodybuilding circuit: Every 90 second for 12 rounds: 1) supinated bent over row 12 reps 2) 8/side db single leg glute bridges on box/bench 3) 10-12 db bench press B) 2-4-6-8-10 bar muscle up-thruster (135/95lb) *13 minute time… Read more »

Wednesday, May 16th 2018

Crossfit A) 5×27/21 calorie row 90 seconds rest after each interval Or I-go-you-go style B) 15 minute alternating EMOM: 1) 10-20 kipping toes to bar 2)6-8 HEAVY alternating db snatch (70/50lb) 3) rest Rx-Plus (90-100/60-70lb) *Scale reps to 4-6 if… Read more »

Monday, May 14th 2018

Crossfit A) 3-5 sets max effort strict drop set pullups (unbroken) Choose from the following: 1) Weighted strict pullups to unassisted pullups 2) Unassisted strict pullups to banded pullups 3) Assisted strict pullups to more assisted pullups. Superset with 3×1… Read more »