Workout of the Day

WEDNESDAY 170802

I. Warm-Up II. 10 Min EMOM: Snatch+Hang Snatch *Build to heavy set if comfortable, can maintain optimal mechanics OR *Work on achieving optimal mechanics with lighter loading III. 21-15-9 Reps For Time:    -Snatch (95/65)    -HSPU’s Level III =… Read more »

AUGUST MEMBER SPOTLIGHT – GET TO KNOW JOHN STORSVED!

Name: John Storsved Hometown: Hendrum, Minnesota (Champaign IL for past 21 years) Occupation: Professor/Department Chair, Exercise Science & Sport at Millikin University  How Long Have Been Doing CrossFit?: 3 years What do you enjoy about CrossFit and being a member… Read more »

MONDAY 170731

I. Warm-Up II. Front Squat  3-3-3-3-3* *Increase weight each set OR *Choose a challenging weight and stick with it across all sets III. AMRAP 7: 3, 6,9,12, etc…Reps of: -DB Thrusters (50#/35#) -TTB Level III = Rx Level II =… Read more »

FRIDAY 170728

I. Warm-Up II. “JET Fuel” For Time: Buy In: 400m Weighted Run with Med Ball Then… 10-8-6-4-2 Deadlifts 225#/155# 2-4-6-8-10 Box Jumps 24″/20″ Cash Out : 31 Burpees Level III = Rx Level II = 205#/135# DL, 20″/16″ Box Level… Read more »

TUESDAY 170725

I. Warm-Up Every 3 Minutes, Complete a new set: -Row 250m -9 Deadlift 135/95 *Rest Remainder of 3 Minute Period -Row 250m -9 HPC 135/95 *Rest Remainder of 3 Minute Period -Row 250m 9 Shoulder 2 Overhead 135/95 *Rest Remainder of… Read more »

MONDAY 170724

I. Warm-Up II. “Field Day” With a Partner, Complete 8 Minutes @ Each Station: -Sled Drag – 20 yards down & back then switch (athletes choose weight) -Tire Flips – athletes flip back and forth 1:1 (count total reps) -HEAVY… Read more »

FRIDAY 170721

I. Warm-Up II. “Clean Complex” EMOM x 10 Minutes Complete 1 Rep: 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk III. 3 Rounds, Each For Time: -Run 200 meters  -10 Hang Power Cleans 135/95 -10 Burpees -Rest 2… Read more »