Workout of the Day

Friday, June 9th 2017

Crossfit A) 10 minute alternating EMOM: 1) 5-15 kipping/butterfly pullups 2) 5-10 strict HSPU B) 4 rounds of 10 double kb clean and jerk (53/35lb)-100ft kb carry *Alternate rounds between front rack carry and farmers carry C) 3 rounds for… Read more »

Friday, June 2nd 2017

Crossfit A) 10 minute alternating EMOM: 1) 4-8 strict pullups 2) 5-10 kipping HSPU B) Row 30/25 calories-20 burpee box jump overs (24/20″)-10 squat cleans (155/105llb) *7 minute time cap Rest 5 minutes C) Run 400m-20 burpees-200m db+wallball carry. *7… Read more »

Wednesday, May 31st 2017

Crossfit Every 6 minutes for 30 minutes complete: 20 wallballs-10 bar facing burpees-10 front rack lunges (135/95lb)-20 American kb swings (53/35lb) Rx-Plus 155/105lb and 70/53lb kb Metcon class  A) 100/80 calorie row for time. EMOM 3 burpees over the rower +… Read more »