Workout of the Day

Monday 150720 – Competition

Warm up: 1 k Row (moderate pace) Four sets for times of: Row 1000 Meters 20 Chest-to-Bar Pull-Ups 30 Wall Ball Shots (20/14) 40 Russian Kettlebell Swings (32/24) Rest 4 minutes Cool Down: 1 k Row (moderate pace)

This Week’s Endurance WOD

“Triple 3” 3000 m Row 300 Double Unders 3 mile Run In honor of the CrossFit Games this week, we will complete this workout from last year’s Games. Good luck, athletes!

Sunday 150719 – Experienced

A1. Front Squat: Find tough double for the day. A2. 10 Renegade Rows between each set of front squats, you should complete 3-5 sets total. B. “Burping Team Fran” 12 minute AMRAP: 21-15-9 reps of: Thrusters (95/65) Burpees 1 team… Read more »

Sunday 150719 – Beginner

A. Exposure 11: 5×5 Back Squats (70% +45# of your 1 RM from 4/26 and 4/27) Note: you are completing 5 sets of 5 reps at the same weight (70%+45#) after you complete your warm up sets. B. 7 minute… Read more »

Saturday 150718 – Beginner

5 rounds, 1 minute at each station: Wall Balls (20/14) Row for Calories Push Press (75/53) Knees to Elbows Rest 2 minutes between rounds. Score is Total Reps.