Workout of the Day

This Week’s CrossFit Endurance WOD

“The Legend” aka “Chris Kyle Memorial WOD” For Time: 4 Pistols 25 American Kettlebell Swings (24/16) 50 Push Ups 75 Pull Ups 50 Push Ups 25 American Kettlebell Swings (24/16) 4 Pistols Time cap: 20 minutes

Saturday 160917 – Competition

Warm up Your choice then… 145-150/115-120 Calories on Assault Bike in 10 minutes. Strength 5×3 Power Snatch (70-75% of 1 RM) Rest as needed between sets. No touch and go, focus on technique today. Overhead Barbell Walking Lunges 3×6-8/leg (135/95)… Read more »

Saturday 160917 – Experienced

Conditioning Intervals 30 minute EMOM: Rowing for Calories Double Russian Kettlebell Swing (24×2/16×2) Farmer’s Carry for Distance and Load Single Unders 1/arm Turkish Get Up (AHAP)

Saturday 160917 – Beginner

Strength Deadlifts 5×5, increasing Compare to 8/27/16 and 8/28/16. Tabata Conditioning 4 rounds of 20 seconds work/10 seconds rest: (8 Minutes) Left Forearm Plank with a twist Reverse Plank Right Forearm Plank with a twist Crow Hold Then 4 rounds… Read more »