Workout of the Day – August 7 2017
SKILL: Squat Ball – Team Challenge WOD: CrossFit Baseball – Teams of 4 5 Burpees – 10 Alt DB Snatch – 20 KBS – 10... Read More
Workout of the Day – August 3 2017
LIFT: Press – 5 x 3 WOD: AMRAP in 12 5 Squat Clean @ 95/65 10 Front Rack Step ups
Workout of the Day – July 29 2017
SKILL: Muscle ups & progressions WOD: In 6 min Complete: 3 Rounds of 10 wall ball @ 20/14 20 walking lunge steps 30 Double under’s... Read More
Workout of the Day – July 24 2017
LIFT: Front Squat – 5 x 2 WOD: “Rubber” AMRAP in 18 3 Tire Flips @ 450/250 6 Burpees 12 Alt. DB Snatches @ 50/35
Workout of the Day – July 17 2017
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 50 foot Farmer Carry – HAP 200m Run
Workout of the Day – July 15 2017
SKILL: Agility Drills WOD: 6 min AMRAP Alternating Turkish Get ups (unbroken) Then immediately complete a 1 mile run -score reps & run time-
Workout of the Day – July 13 2017
LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings... Read More
Workout of the Day – July 8 2017
SKILL: Rope climbs – 2 min AMRAP WOD: Partner’s complete 20 min AMRAP – 1 person working at a time 20 thrusters @ 115/75 20... Read More
Workout of the Day – July 6 2017
LIFT: Bench Press – 3 x 5 WOD: 15 min AMRAP 5 strict pull ups (sub ring rows) 10 tuck jump 20 Double under’s
Workout of the Day – July 5 2017
SKILL: Pistols 5-4-3-2-1 WOD: Partner’s – similar strength. Athletes switch as soon as they fail the static hold. In 5 min: A) Deadlift static hold... Read More