Workout of the Day

Tuesday 170321 – Competition

Warm up 3 rounds of: Bear Crawl Forward (30 seconds) Bear Crawl Backward (30 seconds) Kettlebell Halos (5 Right, 5 Left) 3 rounds of: 10 Dumbbell Overhead Walking Lunges 10 Dumbbell Thrusters (light) 1 Handstand Walk (or 2-3 attempts) Strength… Read more »

This Week’s Specialty WODs

CFE 4 minute AMRAP: 8 American Kettlebell Swings (24/16) 8 Goblet Alternating Reverse Lunges (24/16, 4/leg) Rest 4 Minutes 4 minute AMRAP: 8 Box Jumps with step down (24/20) 8 Toes To Bar Rest 4 Minutes 4 minute AMRAP: 8… Read more »

Saturday 170318 – Competition

“Open Workout 17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wallballs 55 Calorie Row 55 Handstand Push ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155… Read more »

Saturday 170318 – All Levels

Strength “The Bear 2.0” 5 rounds for load of, this sequence 7 times “unbroken”: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Split Jerk Note: One round = 28 lifts completed in a row without letting going of… Read more »

Friday 170317 – All Levels

Strength Power Snatch 3×3, increasing Conditioning “CrossFit.com Workout” 4 rounds for time of: 20 Power Snatches (95/65) 50 Double Unders Time Cap: 12 minutes