Workout of the Day

Monday 170213 – Competition

Warm up Your choice Strength A. Back Squat 3/(65%) 2/(70%) 1/(75%) 1/(85%) B1. DB Bench or Floor Press 3×8, increasing B2. Pendlay Row 3×6-8, increasing Conditioning Every 7 minutes for 5 sets: 15 Wallballs (25/16) 10 DB Hang Squat Clean… Read more »

Sunday-Tuesday 170212-14 – Experienced

Sunday 2/12 and Monday 2/13 Strength Back Squats 5×3, increasing Compare to 2/7/17. Skill Conditioning 10 minute alternating EMOM: 5-7/arm Single Arm Kettlebell Thrusters (AHAP) 5-10 Strict Pull ups Tuesday 2/14 Partner Conditioning “Blind Date” 14 rounds for time, one… Read more »

Sunday-Tuesday 170212-14 – Beginner

Sunday 2/12 and Monday 2/13 Strength Back Squat 3×5, increasing then… Overhead Squats 3×5, increasing Note: For Sunday and Monday workouts we will be working on Back Squats and Overhead Squats leading up to the CrossFit Open (about 2 weeks.)… Read more »

This Week’s Specialty WODs

CFE Partner Workout In 35 minutes complete: 1,000 m Row 200 Double Unders 100 Wallballs (20/14) 75 Pull ups 100 Wallballs (20/14) 200 Double Unders 1,000 m Row Only one athlete works at a time. Partition reps and rowing as… Read more »

Thursday-Saturday 170209-11 – Beginner

Thursday 2/9 Strength Push Press 5×3, across (2.5-5 pounds heavier than 2/2/17) Conditioning/Gymnastics 5 Rounds of alternating EMOM: Minute 1: 45 Second Hanging Bar Hold – Supinated Grip Minute 2: 20-30 Second Crow Hold Minute 3: 30 Second Hollow Hold… Read more »