Workout of the Day

Monday 160613 – Competition

Warm up 2 k Row + 4-6 sets Freestanding Handstand Holds for Max Time. Alternate each set of handstand hold with a Static Chest to Bar Hold for max time. Rest as needed. Technique Split Press+Jerk Dip+Split Jerk 3x(3+2+1), increasing… Read more »

This Week’s CrossFit Endurance WOD

UWS Minutes 0-2 Sprint 100m Minutes 2-5: Sprint 200m Minutes 5-7: Sprint 100m Minutes 7-10: Sprint 200m Minutes 10-12: Sprint 100m Minutes 12-15: Sprint 200m Minutes 15-17: Sprint 100m Minutes 17-20: Sprint 200m Minutes 17-19: Sprint 100m Flatiron On a… Read more »

Saturday 160611 – Experienced

Conditioning Intervals 8 rounds of 30 seconds work and 30 seconds rest: Burpee Box Jumps Overs (24/20) Russian Kettlebell Swings (32/24) Row for Calories Overhead Reverse Lunges (45/25) Double Unders (40 minutes)

Saturday 160611 – Beginner

Conditioning 4 Minute AMRAP: 6 Burpee Box Jump Overs (24/20) 12 Sit ups Rest 4 Minutes 4 Minute AMRAP: Row for Calories Rest 4 Minutes 4 Minute AMRAP: 4 Strict Pull Ups 2 Turkish Get ups (20/12) Rest 4 Minutes… Read more »