Workout of the Day

Friday, June 21st 2019

Crossfit A) Deadlifts 4×6 reps @70-80% Superset with 100ft farmers carry *25 minute cap B) 21 power cleans (155/105lb)- 15 push jerks-9 power snatches. In remaining time max box jump overs (24/20″) *10 minute cap Rx-Plus 185/135lb WOD Notes Today… Read more »

Tuesday, June 18th 2019

Crossfit A) Snatch + Hang snatchGo every 90 seconds for 10 rounds B) Helen:3 rounds for time of Run 400m-21 American kb swings (53/35lb)-12 pullups Rx-Plus 70/53lb kb Metcon Class A) Row 1000m-30 alternating db snatches (50/35lb)-100ft slamball carry (50-100lb)… Read more »

Friday, June 14th 2019

Crossfit A) Behind the neck snatch grip push press 5×5. Superset with 1 kb turkish get up/arm *20 minute cap B) 16 minute AMRAP: 10 power snatches (95/65lb)-10 pullups-10 walballs-10 pushups Rx-Plus 115/75lb WOD Notes Todays WOD is all about… Read more »

Wednesday, June 12th 2019

Crossfit A) Back squat: 3×3 reps tempo 3311 (3 seconds down-3 second pause)Then 3×8 (no tempo) All sets @65-75% *25 minute time cap B) 1-2-3-4-5-6-7-8-9-10 toes to bar 10-9-8-7-6-5-4-3-2-1 deadlift (225/155lb) *11 minute time cap WOD Notes This workout will… Read more »