Workout of the Day

Tuesday, September 19th 2017

Crossfit A) For quality: JT 21-15-9 handstand pushups-ring dips-pushups *15 minute cap B) I-go-you-go with partner for 5 rounds each: 200m sprint-15 wallballs-5 burpee tuck jumps *20 minute time cap Rx-Plus strict JT Metcon Class  A) 5 minute max calorie… Read more »

Monday, September 11th 2017

Crossfit A) 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 before next round B) Run 400m Then 5-4-3-2-1 heavy squat clean and… Read more »