Workout of the Day

Friday, May 10th 2019

Crossfit A) Deadlifts: 4×8 @ ~65% Superset with 8/leg front foot elevated db lunges with dbs (front foot on 45lb plate) B) 3 rounds for time of: 15 push jerks (95/65lb)-15 overhead squats C) Coaches choice abs Rx-Plus 135/95lb

Wednesday, May 8th 2019

Crossfit A) Front squat: 4×5 *Start at a moderate weight and increase weight each set *Superset with 5-10 reps of gymnastics weakness of choice *Examples: pushups/pullups/dips/toes to bar/MU *20 minute time cap B) 14 minute AMRAP: 150m farmers carry-15 double… Read more »

Saturday, May 4th 2019

Crossfit Partner WOD: 100 double unders50 thrusters (95/65lb)Run 400m50 toes to barRun 400m100 pushupsRun 400m50 toes to barRun 400m50 thrusters (95/65lb)100 double unders *Split up reps as desired. One partner works at a time

Friday, May 3rd 2019

Crossfit A) Overhead squats: 4×5. Superset with 5-8 double kb snatches with weight of choice *From a swing, not the ground. *Scaling option: 5 kb snatches per arm B) 10-9-8-7-6-5-4-3-2- 1 strict pullup-heavy alternating db snatch (70/50lb)-kipping HSPU *Snatches are… Read more »