Workout of the Day

Thursday 160714 – Competition

Warm up DIY Skill Work 3 sets, work on efficiency and technique: 500 m Row (26-28 spm) 30 Unbroken Russian Kettlebell Swings (32/24) 3-7 Unbroken Bar Muscle Ups Rest as needed between sets. Strength 10 minute EMOM: 1 Power Clean… Read more »

Tuesday 160712 – Experienced

Strength Push Press 5-4-3-2-1, increasing Work to a heavy single for the day. Goat Work/Conditioning Alternating 18 minute EMOM: Minute 1 – # of Strict Handstand Push ups Minute 2 – # of Strict Toes to Bar Minute 3 –… Read more »

Tuesday 160712 – Beginner

Strength In 15 Minutes perform 5 sets of: Strict Press + Push Press (4 + 4) Starting weight should be 70% of your heavy set of the complex last week (1+3). Compare to 7/5/16. Conditioning 5 Rounds, Every 5 Minutes… Read more »

Monday 160711 – Competition

Warm up 2 k Row (20-22 spm) Barbell/Gymnastics Conditioning Every 2:30 minutes for 8 rounds: 4 Back Squats (255/153) 4 Strict Handstand Push ups Compare to 6/9/16. Scale as needed. The weight should be light enought that you are unbroken… Read more »

This Week’s CrossFit Endurance WOD

On a running clock 0-5 minute EMOM: 12 Lateral Box Jump Overs (24/20) 5-10 minutes (AMRAP): Row for Calories 10-15 minute EMOM: 12 American Kettlebell Swings (24/16) 15-20 minute EMOM: 12 Kipping Swings 20-25 minutes (AMRAP): Row for Calories 25-30… Read more »