Workout of the Day – June 4 2016
LIFT: OH Squat – 1 RM WOD: AMRAP in 18 12 Hang Power Clean @ 95/65 12 Wall ball @ 20/14 12 KB Swings @... Read More
Workout of the Day – June 3 2016
SKILL: Rope climbs – max effort in 2 min. WOD: 21 Power snatch @ 115/85 21 lateral burpee over bar 15 OH Squat @ 115/85... Read More
Workout of the Day – June 1 2016
LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run
Workout of the Day – May 31 2016
SKILL: Atlas Stones WOD: 21-15-9 Thrusters @ 95/65 Step ups w/ Bar
Workout of the Day – May 30 2016
LIFT: Front Squat – 1 RM WOD: 5x 7 Burpees 5 Box Jump @ 30/24 3 Muscle ups
Workout of the Day – May 28 2016
SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups
Workout of the Day – May 27 2016
LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups
Workout of the Day – May 25 2016
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-... Read More
Workout of the Day – May 24 2016
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... Read More
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... Read More