Workout of the Day

Saturday 160123 – Beginner

Partner WOD! 4 rounds for times of: 25/20 Calorie Row 20 No Push up Burpee with Jump Overhead 15 Push Press (95/65) Rest while your partner works. If you can’t do these weights (relatively) unbroken each round, then they are… Read more »

Friday 150122 – Competition

Warm up 2 k row + 3 rounds: KB Bottom Up Press x 5/side (increase weight if possible) Cossack Squat with KB Pulse 5/side Varied Hand Position Push Ups (reg, out, in backwards, staggered all x 2) Band Pull Aparts… Read more »

Friday 160122 – Experienced

Classic CrossFit Benchmark “Nate” Complete as many rounds in 20 minutes of: 2 Muscle Ups 4 Handstand Push up 8 Kettlebell Swings (32/24) Post rounds completed to comments. This is a great workout to skip if you can’t do Muscle… Read more »

Friday 160122 – Beginner

Conditioning 5 rounds of 3 minute AMRAP: 3 Hang Power Cleans (115/78) 6 Burpees 9 Squats 3 minutes Rest Score is total number of rounds and reps completed. Start where you left off in your previous round.

Thursday 150121 – Competition

Optional Tabata Strict Handstand Push ups  Olympic Lifting For 40 minutes, every two minutes, perform: Sets 1-5: Tall Snatch+Snatch Balance 3x(1+1) (<50% of 1 RM Snatch) Sets 6-10: 2 Hang Snatches, from the Hip (50-65%) Sets 11-15: 2 Paused Snatches,… Read more »