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  • 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…

  • WORKOUT OF THE DAY – FRIDAY 3/22/19

    Crossfit Open 19.5 33 – 27 – 21 – 15 – 9 Reps for Time: Thrusters (Rx: 95/65; S: 65/45) Chest-to-Bar Pull Ups (S: Chin over bar or as needed) 20 Min Cap

  • WORKOUT OF THE DAY – THURSDAY 3/21/19

    A: Warm Up 400 m Run 10 x Toss/Catch (at Chest Height) 10 x Toss/Catch (Overhead) 10 x Toss/Catch (Lateral, Both Sides) 10 x Slam to Partner (Strong Hip Close) 10 x Fling to Partner (Crazy Hip Opening) 10 x Bent Over Slam (FAST) B: “GOODBYE CROSSFIT OPEN!” Complete in teams of 2 for time:…

  • WORKOUT OF THE DAY – WEDNESDAY 3/20/19

    A: 8 min Assault Bike with: E2MOM of 5 inch worms + 3 push ups B: Kettlebell Snatch Skills Kettlebell Warm Up & Practice with Snatch Single Kb from ground, then single from hang Double snatch from ground Hang snatchKettlebell warm up and practice with snatch: Tip: Make sure KB doesn’t slam onto back of…

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

    Happy Birthday Eduardo! A: Line/Running Drills Hip Floss Ankle Floss Banded Assisted Air Squat (Facing Rig) B: Back Squat 7 sets / 1 rep Build with 3 sec negative 3 sec pause at the bottom Positive as fast as possible C: “EDUARDO” 21 – 15 – 9 (Time Cap: 11 Min) Deadlift (225/155) Dumbbell Thrusters…

  • WORKOUT OF THE DAY – MONDAY 3/18/19

    A: EMOM10 Odd Min: 15/10 Cal Row Even Min: 4 walk outs + 4 lunges B: Barbell Warm Up E2MOM8 (Build in Weight to Heavy) 2 x Power Clean 1 x Front Squat C: “IRISH GOODBYE” 0:00 – 3:00 INTERVAL 1 7 x Power Cleans (135/95) 3 x Front Squats (135/95) Max Lateral Barbell Burpee…