Workout of the Day

1. Warm-Up

2. Skill/Strength

EMOM for 10 minutes
1 Deadlift
1 Squat Clean (Find Heavy 1 rep over 10 mins)

3. WOD

"WOD TITLE"

8 Front Squats 115#/75# 
10 Pullups 
12 Alternating DB Snatch 40#/30#

4. STRETCH




Last Update on Wed, 10 Dec 2014 06:51 am

1. Warm-Up

2. Skill/Strength

K row for time

3. WOD

"WOD TITLE"

100m farmers carry 53/35 
25 dips 
100m farmers carry 
50 knees to elbows 
100m farmers carry 
100 double unders 
100m farmers carry

4. STRETCH




Last Update on Tue, 09 Dec 2014 07:55 am

1. Warm-Up

2. Skill/Strength

5x3 Back Squat

 

3. WOD

"WOD TITLE"

12 Minute EMOM:
*Every ODD Minute do 2 Rope Climbs
*Every EVEN Minute do 8 Power Cleans (135/95)

Optional AFTER PARTY

Accumulate 2 mins in L-SIT

 

4. STRETCH




Last Update on Sun, 07 Dec 2014 07:20 pm

1. Warm-Up

2. Skill/Strength

15 minutes to Establish 1 Rep Max Back Squat

3. WOD

"AGATE PASS GRIP KILLAH"

16 Min AMRAP

300 meter Row
20 Toes 2 Bar 
10 Deadlifts 225/185
5 muscle-up or 10 Ring dip

4. STRETCH




Last Update on Thu, 04 Dec 2014 11:05 pm

1. Warm-Up

2. Skill/Strength

3. WOD

"FRANNIE"


"Fran"
21-15-9
Thruster
Pull-ups

Rest 5 minutes from time Completed 
then...

"Annie"
50-40-30-20-10
Double unders
Ab-mat sit-ups

 

4. STRETCH




Last Update on Wed, 03 Dec 2014 10:30 pm

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CrossFit Journal: The Performance-Based Lifestyle Resource

Group Class Schedule:

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