Workout of the Day

Monday 150126 – Competition

Warm up: 1 mile run+DIY Part A. Paused Front Squats 5×3 (23×1) Compare A and B to 1/13 results. Part B. Pendlay Row 5×5 Part C. 12 minute AMRAP: 15 Snatches (75/53) 15 Box Jumps (24/20) 15 Snatches (95/63) 15… Read more »

This week’s Endurance WOD

The Endurance WOD for this week’s classes (January 28, 29, 30): Team 10 k row for time. 3 people per team – switch minimum every 250 meters, but no more than 1000 meters at a time.

Sunday 150125 – Experienced

A. Overhead Squat EMOM Minutes 1-5: 6 Reps Minutes 6-10: 4 Reps Minutes 11-15: 2 Reps Every 5 minutes increase the weight of your Overhead Squat. During the last five minutes you may increase the weight each minute. Bars should… Read more »

Sunday 150125 – Competition

Warm up: Mobility  “10-10-10″ warm up with the empty bar: 10 Muscle Clean+Press 10 Power Clean+Push Press 10 Squat Clean+Push Jerk A. 20 minute EMOM: Clean and Jerk  If you made each lift perfectly last week, you may start slightly… Read more »

Sunday 150125 – Beginner

A. CrossFit Baseline (This is your Whole30 WOD repeat Compare part A to 150104 or 150105) 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull ups B. Rest then “Death By Kettlebells” – Start with 5 reps of Russian… Read more »

Saturday 150124 – Beginner

3 Rounds 3 Minute AMRAP of Double Push-up Burpees (Perform a burpee with 2 strict push ups every rep.) 3 Minutes Rest 2 Minute AMRAP Box Jumps (24/20, with step down) 2 Minutes Rest 1 Minutes AMRAP Pull ups or… Read more »