Workout of the Day

Saturday 161119 – Experienced

Strength Overhead Squats 4×3-5, increasing Compare to 11/1/16. Conditioning “Tootsie Roll” For time: 1000 m Row 21-15-9 reps of: Overhead Squats (115/85), from the floor Russian Kettlebell Swings (32/24)

Saturday 161119 – Competition

Warm up Your choice. Gymnastics 6 rounds: 30 seconds ME Muscle ups 60 seconds Rest Conditioning Intervals 8 rounds of 30 seconds work, 30 seconds rest of: 1. Double Unders 2. Assault Bike Calories 3. Wall Balls (25/16) 4. Row… Read more »

Saturday 161119 – Beginner

Olympic Lifting Power Snatch + Overhead Squat 5x(1+2), increasing Note: new members who have not taken Post Elements #1 (Snatch) will perform: Overhead Squats 5×3, increasing, from the racks Conditioning 4 Minute AMRAP: 100 ft Bear Crawl 20 Double Unders… Read more »

Friday 161118 – All Levels/Beginner

Skill Barbell Cycling CrossFit Benchmark “Grace” For Time: 30 Clean and Jerks (135/95) Note: Today’s standard for Clean and Jerks will allow for a power clean into a push press or jerk. Ground to Overhead. Cashout 5 minute AMRAP: Burpees