Crossfit A) 8 rounds of 30 seconds on 1 minute off for max reps alternating between 1) HSPU or box HSPU 2) ring rows *So 4 rounds of each B) Partner WOD: I-go-you-go for 5 rounds each 16/12 cal bike… Read more »
Workout of the Day
Sunday, September 23rd 2018
Benchmark WOD FIGHT GONE BAD With a running clock, complete 3 rounds for Reps of: 1 Minute wallball shots (20lb/14lb) 1 Minute sumo deadlift high pulls (75lb/55lb) 1 Minute push press (75lb/55lb) 1 Minute box jump 20’’ 1 Minute Row… Read more »
Friday, September 21st 2018
Crossfit A) 12 minute alternating EMOM 1) 50ft kb mixed front rack + overhead lunge (One kb in front rack position and one kb locked out overhead) *Switch arm that is overhead on consecutive rounds 2) 6-8 strict straight leg… Read more »
Thursday, September 20th 2018
Crossfit A) For time: 50 calorie bike erg 50 double unders 50 db box step ups (35/25lb)(20/18″ box) 50 double unders 50 db thrusters 50 double unders 50 calorie row B) Coaches choice Rx-Plus 24/20″ box Metcon Class 60 plate… Read more »
Wednesday, September 19th 2018
Crossfit A) Every 75 seconds for 8 rounds: Snatch + Overhead squat B) 14 minute AMRAP: 4 deadlifts (275/185lb) 8 kb snatches (53/35lb)(4/side) 12 toes to bar 16 air squats
Tuesday, September 18th 2018
Crossfit A) 4×7 back squats deload @55% Superset with 15-20 second L-sit B) 3 rounds: Run 400m-20 wallballs-50ft handstand walk (or 20 shoulder taps or 3 wallwalks) Metcon Class For total time: 5 rounds of 15 air squats 15 american… Read more »
Monday, September 17th 2018
Crossfit A) 8 minute alternating EMOM: 1) 4-7 strict pullups 2 ) 30 seconds max strict pushups B) 3 minute AMRAP: 21 dl-15 hang power cleans max rep push jerk (135/95lb) in remaining time Rest 2 minutes 2) 3 minute… Read more »
Saturday, September 15th 2018
Crossfit Partner WOD: 20-18-16-14-12-10-8-6-4-2 thruster (135/95lb) After each round run 400m *Split up thrusters as desired between partners *Both partners must run together
Friday, September 14th 2018
Crossfit A) Go every 4 minutes for 16 minutes: 4 x 8 sumo deadlift superset with 45 second weighted plank B) 13 minute AMRAP: 5 HSPU-10 alternating pistols-15 kb swings (53/35lb)
Thursday, September 13th 2018
Crossfit Every 5 minutes for 30 minutes: Row 20/15 calories 10 deadlifts (185/135lb) or (225/155lb) 5 bar MU or 5-10 CTB pullups 50 double unders or 75 single unders *Scale reps and weights accordingly to get enough rest to complete… Read more »