Workout of the Day

Tuesday 160119 – Experienced

Interval Conditioning :30 Work/:30 Rest for max reps: 1) Row for Calories 2) Burpees Jump to a Target 3) Double Russian Kettlebell Swings (24/16) 4) Wall Balls (25/16) 5) Box Jumps with Step Down (24/20) 7 rounds = 35 minutes

Tuesday 160119 – Beginner

Strength 3rd Exposure: Front Squat 5×3, increasing [Compare to 1/13 and 1/14] Each week leading up to the open we will be doing front squats. Your goal over the next 8 weeks is to work on improving your position (especially… Read more »

This Week’s Endurance WOD

As a group of 2-3 people (depending on class size and rowing ability), complete 45 minute AMRAP on the rower for max meters, minimum 250 m/maximum 500 m each interval. Rest while your teammate(s) work.

Monday 150118 – Competition

Kettlebell Warm up 3 rounds: 10 Halos (light weight, 5 each direction) 5/side Bottoms Up Press 5/side Windmills 10 Goblet Squats 3 rounds: 10+10 Single Arm Swing 14 Hand to Hand Switch 10+10 Single Arm Swing + Snatch 10+10 Snatch… Read more »

Saturday 150116 – Competition

Warm up Your choice, but include 10×1 Skin the Cats (slow, with control) then 3×5-7 Ring Swings as prep for Muscle Ups. Olympic Lifting Tall Snatch 3×3 Hip Snatch+Snatch Balance 4x(1+1) Strength Overhead Squat 3×10-12 reps, increasing After every set of… Read more »

Saturday 160116 – Experienced

Olympic Weightlifting Hang Snatch: Work up to a 3 RM in 15 minutes. Conditioning (Main Site WOD 11/3/14) 5 Rounds for time: 9 Deadlifts (135/93) 6 Hang Power Snatches (135/93) 3 Overhead Squats (135/93) Time Cap: 10 minutes

Saturday 160116 – Beginner

Skill Turkish Get Up CrossFit Benchmark WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull ups, the second 8 are push ups, the third… Read more »