Workout of the Day

Wednesday, August 23rd 2017

Crossfit A) back squat 5×5@75%. Superset w/L-seated kb seesaw press 10 reps (5/side) B) 10 minute AMRAP: 7 deadlifts (225/155lb)-10 box jumps-13 wallballs Rx-Plus 275/185lb Metcon Class  A) 3 rounds for time of Run 800m-30 db hang squat cleans (35/25lb)-30… Read more »

Monday, August 21st 2017

Crossfit A) Gymnastic Skills Practice 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 B) 6 minute AMRAP: 30 double unders-2 power cleans… Read more »

Thursday, August 17th 2017

Crossfit A) 21-15-9-6-3 unbroken thrusters. *Ascend in weight each set. *Start at 75/55lb or 95/65lb or 115/75lb. *Rest 2-3 minutes after each set. B) I-go-you-go Partner WOD: 200/150 calorie row *Switch off every 20/15 calories. *For male/female partners, row 175… Read more »