Workout of the Day

Wednesday 170111 – Competition

Specialty Class – Your Choice Optional Accessory Work (if time and space permits) A1. Glute Ham Raise 3×6-8 A2. Banded Good Morning 3×20 B1. Hammer Curls 3×10-15 B2. Strict Ring Dips 3×10-15

Tuesday 170110 – Competition

Warm up Your choice. Strength A. Split Squats 4×8/leg, increasing B1. DB Bench or Floor Press 3×8, increasing B2. Pendlay Bent-Over Barbell Row 3×8, increasing Conditioning Every 8 minutes for 5 sets: 15 UB Wallballs (25/16) 10 DB Hang Squat… Read more »

This Week’s Specialty WODs

CrossFit Endurance Partner WOD Complete for time: Partner 1 – Rows 2,000/1,750 Meters Partner 2 – EMOM Ascending Ladder of Burpees (Death by Burpees, Minute 1 – 1 Burpee, Minute 2 – 2 Burpees, etc.) The round will end when… Read more »

Sunday-Tuesday 170108-10 – Beginner

Sunday/Monday 1/8-9 Skill Kipping Pull ups Conditioning Partner “Sage at 20” 20 Minute AMRAP: 20 Thrusters (135/95, Scaled: 95/65 or 65/45) 20 Pull Ups (Scaled: Ring Rows) 20 Burpees (Scaled: No Push up Burpees) One person working at a time…. Read more »

Saturday 170107 – Competition

Warm up Please check in at the start of Open Gym with Coach Avery – on the 2nd floor. Your choice then… 160/130 Calories on Assault Bike in 12 minutes. Strength Back Rack Barbell Walking Lunge 3×8/leg, across, rest 2-3… Read more »