Workout of the Day

TUESDAY 170418

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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 »

MONDAY 170417

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I. Warm-up -General -Burgener Warm-up & Barbell Prep II.  Strength / Technique EMOM x 10 -2 Power Snatches + 2 OHS III.  Conditioning: Complete the Following For Time 10,9,8,7,6,5,4,3,2,1 Reps -Pull-ups (Band Assisted / Jumping) -KBS 2 pood / 1.5 pood… Read more »

FRIDAY 170414

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I. Warm-Up -General II. Good Friday Surprise Workout: “Unknown and Unknowable” See you in class! III. Cool Down ARTICLE:  THE BEST AND WORST RATED SUMMERTIME FOODS

THURSDAY 170413

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I. Warm-up II.  CrossFit and GetFit 4 Sets, Each For Time: -500 meter ROW *2 Minute Rest B/N sets* III. Accessory Work: 5 Rounds Not For Time 10 Hollow Rocks 20 Double Unders 10 Supermans IV. Cool Down

WEDNESDAY 170412

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I. Warm-Up II. Back Squat 6×3 @ 75% of 1RM *If you’re not sure of 1RM, use warm-up sets to choose a challenging weight. III. Complete 3 Rounds For Time: Run 200 meters 20 Pull-ups *10 Minute CAP* IV. Cool… Read more »

TUESDAY 170411

I.  Warm up (General) II.  Gymnastics Skill Work EMOM x 9 Minute 1 = :30 HS Hold Minute 2 = :30 Swimmers Minute 3 = :30 Hollow Rock hold III.  Level III 3 rounds for time 30 Hang Power Cleans 115/75… Read more »

MONDAY 170410

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I. Warm Up II. AMRAP 15 -22 KB/DB Power Snatches -11 Toes To Bar (hanging knee raises, ABMAT sit-ups) -16 Hand Release Push-ups (knee, ABMAT) III. Cool Down

FRIDAY 170407

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I. Warm-Up *Pizza Game* II. AMRAP 20 Complete in teams of 2 7 KBS 7 Box Jumps Shuttle Run 7 Burpees *One person completes full round, One person rests* *When it’s your time to work, be intense, move fast!* III…. Read more »

THURSDAY 170406

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I. Warm-up II. Complete 4 Rounds of the Following Minute 1: 1 Round of “Cindy” Minute 2: Row 15/12 Calories Minute 3: Max Rep Clean and Jerks 135#/95# Minute 4: Rest  1 Round Cindy = 5 Pull-ups / 10 Push-ups… Read more »

WEDNESDAY 170405

I. Warm-up II. “Gut Check” 3 Rounds For Time: 3 legless rope climbs 6 push jerks, 155# / 105# 12 deadlifts, 155# / 105# 24 GHD sit-ups 48 wall-ball shots, 20/14# LEVEL III As Prescribed, No Change LEVEL II Sub… Read more »