Category / Uncategorized

    Loading posts...
  • WORKOUT OF THE DAY – FRIDAY 4/5/19

    A: Warm Up “Roxanne” B: “RUNAWAY BRIDE” – For Time: 1 mile Run 5 Rounds 10 x Chest-to-Bar Pull Ups 30 x Air Squats 1 mile Run Rx+: Complete WOD w 20/14 lb weight vest Rx: Chest-to-bar Pull Ups S: Ring rows

  • WORKOUT OF THE DAY – THURSDAY 4/4/19

    A: Warm Up – EMOM10 20 x Double or Single Unders 4 x Elbow Plank to Push Up 2 x Burpee B: EMOM10 5 x Bench Press In teams of two Build in Weight C: “DOUBLE VISION” AMRAP4 30 x Double Unders 6 x Thrusters (95/65) REST 3 MIN AMRAP 4 30 x Double Unders…

  • WORKOUT OF THE DAY – WEDNESDAY 4/3/19

    A: Warm Up 8 min Assault Bike with E2MOM 25 ft Crab Walk 25 ft Bear Crawl B: 15 Minutes of Hand Stand Push Up Technique 5 x Walk Outs 5 x Wall Walks Practice: Kicking Up to Wall Practice: Negatives from Handstand Practice: Kip HSPU with Head Elevated on Ab Mat C: “POPEYE” –…

  • WORKOUT OF THE DAY – TUESDAY 4/2/19

    A: Warm Up 1000 m Row 2/2 min Hip Floss Burgener Warm Up + Skill Transfer Exercise 1 x Burgener w Barbell B: 10 min Overhead Squat Practice C: “(NAUTICAL) NANCY” For time, complete 5 rounds of: 500 m Row 15 x Overhead Squats (95/65) Scale weight on OH Squats as needed to achieve 10+…

  • WORKOUT OF THE DAY – MONDAY 4/1/19

    A: Warm Up 800 m Run 12 x Sampson + PVC Pass-Through 10 x Kettlebell Deadlift 8 x Kettlebell USSR Swing (Moderate) B: “DEAD BROKE” 0:00 – 5:00 Buy In: 50/35 Calorie Row In Remaining Time, AMRAP of 12 x Deadlift (185/135) 8 x Box Jump Over (24″/20″) REST 5 MIN 10:00 – 15:00 Buy…

  • WORKOUT OF THE DAY – FRIDAY 3/29/19

    A: Warm Up – 3 Rounds at Warm Up Pace 200 m with Med Ball 5 x Burpee 5 x Sampson Stretch 10 x PVC Pass Thru B: “RACE CAR” – 3 Rounds for Time 400 m Run 30 x Wall Balls (20/14) 400 m Run 30 x Alternating Dumbbell Hang Clean & Jerk (50/35)

  • WORKOUT OF THE DAY – THURSDAY 3/28/19

    A: Warm Up – 4 Rounds Slowly Increasing in Pace 15/10 Cal Assault Bike 5 x Inch Worm 10/10 x Banded Lateral Step 5 x Broad Jumps B: “BODY ARMOR” – For Time Strict Pull Ups (or challenging modification) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –…

  • WORKOUT OF THE DAY – WEDNESDAY 3/27/19

    A: Warm Up Running/Line Drills Banded Lat Stretch B: Toes-to-Bar Progression Grip Warm-Up on Bar Hanging Scapular Retractions Kipping (Correctly!) Hanging Knee Raise Toes-to-Parallel Toes-to-Bar C: “RAMBO” – For Time 30 x Toes to Bar 40 x Kettlebell Snatch (35/18) 50 x Box Jumps (24″/20″) 40 x Kettlebell Snatch (35/18) 30 x Toes to Bar

  • WORKOUT OF THE DAY – TUESDAY 3/26/19

    A: Medicine Ball Warm Up 10 x Med Ball Deadlift 10 x Med Ball Deadlift + Shrug 5/5 x Med Ball Halos 10 x Med Ball Slam 5/5 x Med Ball Slam to Each Side 10 x Bent Over Slam Hip Floss – 2 min/side B: “CROSSFIT TOTAL” 12 min to find a 1 Rep…

  • WORKOUT OF THE DAY – MONDAY 3/25/19

    Happy Birthday Adam & Eric! A: Warm Up 1000 m Row Banded Bully Stretch Arm Circles (Forward+Backward) Wrist Stretches/Joint Prep B: Ring Muscle Up Progression C: “CIRCQUE DU SOLEIL” – 12 min cap Ring Muscle Ups – Complete max number (Standard or Strict) Every 4 min (including 0:00 min): 25/18 Cal Row 50 x Double…