Workout of the Day

FRIDAY 170421

filthy 50

I. Warm-up II. “The Filthy Fifty” For time: 50 box jumps, 24-inch box 50 jumping pull-ups 50 kettlebell swings, 1 pood 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 45 lb. 50 back extensions 50 wall-ball shots, 20-lb. ball 50… Read more »

THURSDAY 170420

unnamed (79)

I. Warm-Up II. CrossFit and GetFit WOD Make 3 attempts at each of the following Max set toes-to-bar (subs available) Max set ring dips (subs available) Broad jump for distance Then… Row 2,000 meters for time Rest as needed between exercises… Read more »

WEDNESDAY 170419

unnamed-19

I. Warm-Up -General -Warm-Up Game II. “Hump Day Tabata” :20 Work / :10 Rest x 8 Rounds @ Each Station: -Deadlift 155#/105# (135#/85#, 115#/65#) -Push-ups (scale to knee, Abmat) -Calorie Row -Hollow Rock (scale to v-crunches) *1:00 Transition / Rest… Read more »

TUESDAY 170418

medBallHead

I. Warm-Up -General -Med Ball Clean Instruction II.  Conditioning 3 Rounds For Time: 600 meter Run 20#(14#) Medicine Ball Cleans – 30 Reps *CrossFit and Get Fit WOD* III. Accessory 3 Sets of the Following, Not for Time: :30 Overhead… Read more »