Workout of the Day

Saturday, June 22nd 2019

Crossfit 30 minute alternating EMOM:1) 6 db deadlifts+ 5 db power cleans+ 4 db front squats (35/25lb)2) 12 burpees3) 10 kb swings (53/35lb) + 10 pushups4) 12/10 calorie bike 5) rest Rx-Plus50/35lb dbs, 15 burpees, 15/12 calorie bike

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 »