Workout of the Day

MONDAY 170501

May 2017 “Murph Challenge” Prep:   (This will be posted with every class workout in May until “Murph” on May 27th.  You can complete on your own.  Some classes this will be warm-up material.  Rounds increase as we go!) -Complete… Read more »

FRIDAY 170428

I. Warm-Up II. Complete the Following 3 Couplets, For Time: Couplet #1 21-15-9 -Wall Ball Shots -SDHP 95#/65# (75/55, 55/25) Rest 1 Minute III. Couplet #2 15-12-9 -Power Snatches 95#/65# (75/55, 55/25) -Lateral Hops Over Bar (there and back = 1 Rep) … Read more »

THURSDAY 170427

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I. Warm-Up II. 5 Rounds of the Following Minute 1: 15 Calorie / 12 Calorie Row Minute 2: 10 HSPU (Sub 3 Wall Walks, 10 Box HSPU, or 10 Seated DB Press/Push-ups)  Minute 3: 10 Deadlifts @ 225#/155# (205/125, 185/95 or… Read more »

WEDNESDAY 170426

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I. Warm-Up II. “J – 30” Complete the Following, With a Partner: 30 Minute AMRAP -Row 1,000 meters (alt. every 250m) –2 for 1 Wall Ball Shots – 4 Reps (each) -Partner Medicine Ball Sit-ups – 26 Reps (together pass ball… Read more »

TUESDAY 170425

HERO-PaulPena

I. Warm-Up II. Tuesday HERO Workout (everyone): “Paul Pena” 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood (1.5pd./44#/35#/26#/18#) 10 burpee box jumps, 24-inch (scale box height as needed to jump) Rest 3 minutes Army Captain… Read more »

MONDAY 170424

life-coach

I. Warm-Up II. EMOM x 10 -2 Squat Clean & Split Jerks III.  Online Qualifier Workout 17.3 21-15-9 Reps For Time: Shoulder to Overhead 135#/95# Chest to Bar Pull-ups Level III  – Rx Level II – 115#/75#, Chin Over Bar Pull-ups… Read more »

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

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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

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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 »