Workout of the Day

Tuesday 170425 – Competition

Warm up 3 rounds of: 6-8 Seated Kettlebell Press (pause 2 seconds at the top of each rep) 12 Side Plank Rotations/side 100 ft Kettlebell Front Rack Carry *(5 Goblet Squats after each 25 ft length) Rest 60 seconds *Loading… Read more »

This Week’s Specialty WODs

CFE 35 minute alternating EMOM: 18/15 Calorie Row 10-12 Lateral Box Jump Overs (24/20) 10/leg Mountain Climbers + Max Effort Forearm Plank Hold 10-12 Russian Kettlebell Swing – Catch – Squat (24/16) 8-10/arm Single Arm Dumbbell/Kettlebell Push Press Functional Strength… Read more »

Thursday-Saturday 170420-22 – Beginner

Thursday 4/20 Strength Every 3 minutes, for 5 sets: 3 Push Press, increasing Conditioning 21-15-9 reps for time of: Box Jumps with step down (24/20) Push Press (95/65) Air Squats Friday 4/21 Strength/CrossFit.com WOD Deadlift 5-5-3-3-3-1-1-1-1 reps Saturday 4/22 Conditioning… Read more »