Workout of the Day

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 »

Thursday-Saturday 170105-07 Experienced

Thursday 1/5 Strength Back Squat 3×3, across (80-85%) Conditioning For Time: 18-12-6-12-18 reps for time of: Hang Power Cleans (135/95) Front Squats (135/95) Burpees over the Bar Friday All Levels 1/6 “CrossFit Open 15.1” Complete as many rounds and reps… Read more »

Tuesday 170103 – Experienced

Strength Push Press 5×5, increasing Compare to 12/20/16. Conditioning 3 rounds, 1 minute at each station, for max reps of: Chest to Bar Pull ups Handstand Pushups Row for Calories Double Kettlebell Swings (2×24/2×16) Box Jump w/ step down (24/20)… Read more »

Tuesday 170103 – Beginner

Strength Power Clean 6×3, from the hip, increasing Conditioning For Time: 50 Front Rack Reverse Lunges (95/65, 25/leg) 40 Sit ups 30 Power Cleans (95/65) 20 Burpees 10 Thrusters (95/65)