Workout of the Day

Tuesday 141202 – Beginner

A. Push Press 5×5 – work up to a heavy set of 5 B. Team Dangerous Beat the Bracket Seeder WOD 1 7 Minute AMRAP: Partner A: AMRAP Calorie Row Partner B: 10 Kettlebell Swings (24/16) 20 Hand Release Push… Read more »

Monday 141201 – Beginner

A. 7 sets: 1 Snatch + 2 Overhead Squats B. EMOM 21 Minutes: 1st minute: 3 Overhead Squats (60% of A) 2nd minute: 16 Lunges 3rd minute: 30 Seconds of ME Double Unders

Sunday 1411301 – Competition

Warm up: Skills Part A. Pyramid Double “Helen” – CrossFit Games 2010 For time (22 minute time cap): Run 1200 meters 63 Kettlebell Swings (24/16) 36 Pull ups Run 800 meters 42 Kettlebell Swings (24/16) 24 Pull ups Run 400 meters… Read more »

Sunday 141130 – Beginner

A. 7 sets: 1 Snatch + 2 Overhead Squats B. EMOM 21 Minutes: 1st minute: 3 Overhead Squats (60% of A) 2nd minute: 16 Lunges 3rd minute: 30 Seconds of ME Double Unders