Workout of the Day

This Week’s CrossFit Endurance WOD

0-10:00 minutes 21-18-15-12-9 reps for time of: Russian Kettlebell Swings (32/24) Goblet Squats (32/24) 10:00-20:00 minutes Row for Max Calories 20:00-30:00 minutes 21-18-15-12-9 reps for time of: Sit ups (Advanced: Toes to Bar) Burpee to Bar

Saturday 161217 – Beginner

Strength Bench Press 5×5-7, increasing Compare to 10/29/16. Conditioning 12 Minute Alternating EMOM: Minute 1: Max Effort Farmers Carry (AHAP) Minute 2: 20-30 Second Crow Hold Minute 3: 20 Second L-Hang Hold

Saturday 161217 – Competition

Warm up Your choice then… 160/130 Calories on Assault Bike in 12 minutes. Strength Back Rack Barbell Walking Lunge 4×8/leg, across at 85-90% of max weight used last week Rest 2-3 minutes between sets Turkish Get ups 3×3/arm, increasing *After… Read more »