Workout of the Day

Friday 160708 – All Levels/Beginner

“2013 CrossFit Regionals  – Day One” Strength In 7 minutes find a 3RM Overhead Squat from the floor. Conditioning “Jackie” For time: 1000 m Row 50 Thrusters(45/33) 30 Pull ups Compare to 5/10/15 bWOD

Tuesday 160705 – Competition

Warm up 5 rounds: 2 minute Assault Bike (Aim to hit your target cals on the bike for 10 minutes, but over the course of 2 minute intervals) Single Arm Kettlebell Overhead Walking Lunge, 1 length each arm 4-6/leg, Single… Read more »

Tuesday 160705 – Beginner

Strength In 15 minutes, work up to a heavy: Strict Press + Push Press (1+3) Compare to 5/28/16. Conditioning 8 Minute Ascending Ladder for max reps: 2-4-6-8 reps of… Push Press (95/65) Box Jumps with step down (24/20)