Workout of the Day

Monday 180813 – Beginner

Strength Back Squats 5×5, increasing Compare to last week Monday 8/6/18: Back Squats 5×4, increasing. Conditioning “Sqweeks” For time: 12 Toes to Bar (Scaled: Strict Hanging Knee Raise) 60 Sumo Deadlift High Pulls (24/16) 10 Toes to Bar 40 Goblet… Read more »

Monday 180813 – Competition

Warm up 5/side Thoracic Extension Rotation 10/side Alternating Squat + Thoracic Extension Rotation + 2 rounds of: 20 m/arm Single Arm Waiters Carry (moderate weight) 10/arm Overhead Eccentric Wrist Extension with empty bar A. 3 rounds of: 50 m/arm Single… Read more »

Sunday 180812 – Experienced

Strength A1. Single Leg Barbell Deadlift 3×8-10/leg (controlled tempo: 3111, light to moderate weight, focus on form over loading) A2. Single Arm Dumbbell or Kettlebell Row 3×8-10/arm CrossFit Benchmark “Christine” Three rounds for time: 500 m Row 12 Deadlifts (Bodyweight)… Read more »

Sunday 180812 – Beginner

Strength A1. Clean Grip Romanian Deadlifts 5×5 (Tempo: 3131) A2. Strict Pull ups 5×1-5 reps (Tempo: 21X1) Conditioning 16 minute alternating EMOM: 1 – 8-10/arm Kettlebell or Dumbbell Push Press 2 – 8-10 Ring Rows 3 – 10-12 Box Jumps… Read more »

Specialty WODs 8/12-8/19

CFE Sunday 8/12 30 minute AMRAP: 800 m Run 5 Strict Pull ups (Scaled: 10 Ring Rows) 45 second Plank Hold 600 m Row 20 Walking Lunges 10 Toes to Bar (Scaled: 10 Tuck ups) Note: Focus on a consistent… Read more »

Saturday 180811 – Experienced

Strength/Technique A1. Segmented Snatch Deadlift + Snatch, from the hip + Snatch Balance 3x(1+2+2) A2. Static Ring Hold 3×20-30 seconds or 3×5-10 Strict Ring Dips CrossFit.com WOD 10 rounds for time of: 1 Power Snatch (185/125) 3 Overhead Squats (185/125)