Workout of the Day

Friday 141205 – Endurance

4 Minutes ME Burpees 2 Minutes Rest 4 minutes ME Wall Ball (20/14) 2 Minutes Rest 4 Minutes ME Box Step Ups (24/20) 2 Mintutes Rest 4 minutes ME Wall Ball (20/14) 2 Minutes Rest 4 Minutes ME Burpees NOTE:… Read more »

Friday 141205 – Competition

Warm up: DIY but include 5-10 minutes of triple under practice. Part A. Split Jerks Off Blocks 5×2 (65-80% max) Part B. 8 minute EMOM: 2 Power Cleans+1 Jerk (across) Part C. 10 minute AMRAP: (85% effort) 10 alternating DB Snatches… Read more »

Thursday 141204 – Competition

AM Session (Optional) On the rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest… Read more »

Thursday 141204 – Beginner

“Tabata Something Else” 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 8 intervals are sit ups, and finally the… Read more »

Thursday 141204 – Endurance

“Almost CrossFit Games 2011 Finals” WOD 3 minute AMRAP: 20 Calorie Row 30 Box Jumps (24/20) 20 Toes to Bar 30 Double Unders 20 Kettlebell Swings (24/16) 30 Burpees 20 Shoulder to Overhead (95/63) 20 Calorie Row 1 Minute Rest… Read more »

Wednesday 141203 – Endurance

“Almost CrossFit Games 2011 Finals” WOD 3 minute AMRAP: 20 Calorie Row 30 Box Jumps (24/20) 20 Toes to Bar 30 Double Unders 20 Kettlebell Swings (24/16) 30 Burpees 20 Shoulder to Overhead (95/63) 20 Calorie Row 1 Minute Rest… Read more »