Workout of the Day

Monday 160425 – Competition

Warm up DIY but include 1500 m Row Strength 1. Rear Foot Elevated Split Squats, (Tempo 3011) 4 sets x 10-12 reps, alternate legs, rest as needed between sets Increase weight from last week, same weight across for each set…. Read more »

This Week’s CrossFit Endurance WOD

Minutes 1-5: EMOM 5-8 Pull ups Minutes 6-10: Row for Calories Minutes 11-15: EMOM 8-10 Front Rack Kettlebell Reverse Lunges (Moderate Weight) Minutes 16-20: EMOM 3-5 Parallette Shoot-thrus (with Push up and Dip) Minutes 21-25: Row for Calories Minutes 26-30:… Read more »

Saturday 160423 – Experienced

Gymnastics Skill Gymnastics “goat” work for 10 minutes or prepare for Muscle Up Work in the WOD. Conditioning For Time: 20 Ring Dips (RX+=10 MU) 100 Double Unders 21-15-9 reps for time of: Wall balls (25/16) Burpees 100 Double Unders… Read more »

Saturday 160423 – Beginner

Strength Overhead Squats 5×5, increasing Athletes should be getting more comfortable with lowering heavier weights to their back rack position. As a reminder, all athletes should feel comfortable lowering their body weight to their back rack position. This doesn’t have… Read more »