Workout of the Day

Wednesday/Thursday 160622/23 – Experienced

Strength Back Squat 5×5; across at 70% 1RM + 15-20# Compare to 6/15/16 and 6/16/16. *4th Exposure* Conditioning 12 minute Alternating EMOM Even minutes: 10-15 Unbroken Wall balls (25/16) Odd minutes: 8-12 Burpee Box Jump Overs (24/20)

Tuesday 160621 – Experienced

Strength A1) Weighted Strict Ring Dips 5×5, increasing A2) Weighted Strict Pull ups 5×5, increasing If you do not have strong dips or pull ups (i.e. you do not complete all reps with full ROM), stick to unweighted pull ups…. Read more »

Tuesday 160621 – Competition

Warm up 5 rounds: 2 minute Assault Bike (Aim to hit your target cals on the bike for 10 minutes, but over the course of 2 minute intervals) Single Arm Kettlebell Overhead Walking Lunge, 1 length each arm 4-6/leg, Single… Read more »

Tuesday 160621 – Beginner

Strength Snatch Grip Romanian Deadlift 4×8, increasing This is the third week of Snatch Grip RDLs – compare to 6/15/16 and 6/16/16. Conditioning 6 rounds for time of: 20 Hand to Hand Kettlebell Swings (24/16) 30 Double Unders 10 Minute… Read more »

Monday 160620 – Competition

Warm up Your choice. Strength Barski Snatch, 5×3 (60-65% 1 RM) After every set of snatches, complete 2-3 High Box Jumps (24 inches or more). Rest as needed between sets. Stick to the lifting percentages. You’ll be snatching heavy on… Read more »

This Week’s CrossFit Endurance WOD

UWS Teams of two, for time: Row 8,000 Meters Athletes may switch every 750/600m. Flatiron Four rounds of a 4 minute interval: 15 Wallballs (20/14) 30 Medicine Ball Cleans (20/14) Row for Calories Rest 4 Minutes between each interval. Score… Read more »

Sunday/Monday 160619/20 – Experienced

Strength Clean 5×1, increasing Work up to a moderately heavy single for the day as preparation for the conditioning workout. Conditioning 7 rounds for time of: 3 Cleans (205/135) 4 Strict Handstand Push ups 12 minute time cap