Workout of the Day

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 »

Thursday-Saturday 170420-22 – Experienced

Thursday 4/20 Strength Muscle Snatch + Snatch Balance 3-5x(2+4) Partner Conditioning 24 Minute AMRAP: 3 Strict Handstand Push Ups 6 TNG Power Snatches (135/95) 9 Lateral Box Jump Overs (24/20) All Levels Friday 4/21 Strength/CrossFit.com WOD Deadlift 5-5-3-3-3-1-1-1-1 reps Alternate… Read more »

Tuesday 170418 – Competition

Warm up 3 rounds NFT: Quadruped Rotations, 5/side 30 second Forearm Plank 6-8 Half Kneeling Bottom’s Up Press 6-8 Strict Pull ups (Stick to Tempo: 31×1) 45 second Row (moderate) Strength A. Front Squat (32X1) 5,5,5,4,3, rest 2-3 minutes B1…. Read more »