Workout of the Day

Wednesday, March 4th 2020

Crossfit A) Core circuit: 3 rounds for quality of: 6 strict knees to elbows15-20/side banded side bridges8 trx/ring plank saws B) 20 minute alternating EMOM: 1) 13-15/10-12 calorie row 2) 10-12 burpees Rx-Plus 15/12 calories and 12-14 burpees

Tuesday, March 3rd 2020

Crossfit A) For quality: 10-8-6-4-2 strict HSPU 20-16-12-8-4 or 12-10-8-6-4 kipping pullup After each round 20 second ring support hold B) 21-15-9 deadlift (225/155lb)-box jump overs (20/18″) Rest 90 seconds Then 15-12-9 kb/db deadlifts (2×50/35lb)-weighted box step ups *16 minute… Read more »

Saturday, February 29th 2020

Crossfit A) Partner WOD: 25 minute AMRAP: 4 power cleans (135/95lb)-8 American kb swings 53/35lb)-12 air squats*At minute 0-5-10-15-20 , partners run 200m together *I-go-you-go style, so one partner performs 1 full round while the other partner rests.