Workout of the Day – May 31 2016

001

SKILL:

Atlas Stones

WOD:

21-15-9

Thrusters @ 95/65

Step ups w/ Bar

006

Workout of the Day – May 30 2016

004

LIFT:

Front Squat – 1 RM

WOD:

5x

7 Burpees

5 Box Jump @ 30/24

3 Muscle ups

010

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Workout of the Day – May 29 2016

005

LIFT:

Bench Press – 1 RM

WOD:

Partner’s complete:

3000m Row

150 push ups

100 pull ups

150 Box Jumps @ 24/20

100 T2B

006

Workout of the Day – May 28 2016

010

SKILL:

Squat Ball

WOD:

“Eva”

5x

800m Run

30 KB Swings @ 24/16 kg

30 Pull ups

002

Workout of the Day – May 27 2016

IMG_1240

LIFT:

Deadlift – 3 RM

WOD:

AMRAP in 16

2 Rope Climbs

10 Ring dips

20 sit ups

001

Workout of the Day – May 26 2016

004

LIFT:

Press – 3 RM

WOD:

Run 400m

-rest 1 min-

Run 800m

-rest 2 min-

Run 400m

007

Workout of the Day – May 25 2016

006

SKILL:

Rope Climbs

WOD:

5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1)

-increase weight each minute as reps decrease-

Rest 3 min

5 min EMOM: Power Clean

Rest 3 min

5 min EMOM: Thruster

009

Workout of the Day – May 24 2016

004

LIFT:

Back Squat – 3 RM

WOD:

4 Rounds

AMRAP in 1 min KB Thrusters @ 16/12 kg

AMRAP in 1 min Double under’s

AMRAP in 1 min Calorie Row

Rest 1 min

014

Workout of the Day – May 23 2016

CrossFit Baseball – Teams of 4

3 Tire Flips = base hit

6 Push ups at 1st base

9 box jumps at 2nd base

12 squats at 3rd base

Athlete cannot run to base until its free. AMRAP in 23 minutes

Happy Victoria Day!