Workout of the Day

Friday 150130 – Experienced

E3MO3M for 30 Minutes 3 Back Squats (increase weight as you go) 7 Toes to Bar 21 Double Unders The goal here is to simultaneously add weight to your squat (and perform consistent triples) while performing micro-sets of toes to… Read more »

Friday 150130 – Beginner

A. Skill: Handstand Push Ups EMOM: HSPU or Box HSPU (No wall walks or negatives today) B. Five rounds for time of: 12 Power Cleans (95/63) 12 Push ups The focus of this workout is on getting through the power… Read more »

Thursday 150129 – Beginner

Interval Stations (5 rounds of 45 seconds on/45 seconds off) 1 No Push Up Burpees with jump to overhead target 2 Wallballs (20/14) 3 Tuck Ups 4 Double Unders or Single Unders 5 Walking Lunges

Thursday 150129 – Competition

Warm up: Snatch Drills then Snatch Balance 5×1 (use as warm up) Hold bottom position for 3 counts. Part A. 20 Minute EMOM: Snatch Part B. Team Relay! 2014 CrossFit Regionals – Event 8 First team to have every member complete… Read more »