Workout of the Day

Tuesday 160802 – Competition

Warm up Your choice Strength 4 minute EMOM: 2 Power Snatches (70%) Rest 1 minute 4 minute EMOM: 2 Power Snatches (80%) Rest 1 minute 4 minute EMOM: 2 Power Snatches (85%) Conditioning “Triple 3” For time: 3000 m Row… Read more »

Tuesday 160802 – Beginner

Gymnastics 5 Rounds of: 20 seconds Handstand Hold 40 seconds rest Strength In 15 minutes: Strict Press + Push Press 5x(3+5), from the floor Note: This is the one less strict press and one more push press than last week…. Read more »

This Week’s CrossFit Endurance WOD

35 Minute EMOM: Minute 1: Row for Calories Minute 2: 2 Wall Walks Minute 3: 6/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20) Minute 4: 6-10 Toes To Bar Minute 5: 12 Wallballs (20/14)

Monday 160801 – Competition

Warm up 4 rounds of: 5 Chest to Bar Pull ups 10 Push ups 15 Russian Kettlebell Swings (32/24) Strength 3×10-12 Front Squats, across (70-75% of your 1 RM Clean and Jerk), from the floor These are intentionally light –… Read more »

Saturday 160730 – Beginner

Conditioning 7 rounds of 1 minute at each station: Min 1: 12/10 Calorie Row Min 2: 5/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20) Min 3: 30-50 Double Unders Min 4: 3-5 Chest to Bar Pullups… Read more »

Saturday 160730 – Experienced

Strength Bench Press 4×10, increasing Conditioning For Time: 50 Chest to Bar Pullups 40 Box Jumps with Step Down (24/20) 30 Single Arm Kettlebell Thrusters (24/16) 20 Alternating Pistols 10 Handstand Push ups