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  • WORKOUT OF THE DAY – FRIDAY 3/8/19

    Crossfit Open 19.3 For Time (10 min cap) 200 ft Dumbbell Overhead Lunge (50/35) 50 x Dumbbell Box Step-Ups (50/35; 24″/20″) 50 x Strict Handstand Push-Ups 200 ft Handstand Walk Scaled Set 200 ft Dumbbell Front-Rack Lunge (50/35) 50 x Dumbbell Box Step-Ups (50/35) 50 x 5-in Elevated Strict Handstand Push-Ups 200 ft Bear Crawl

  • WORKOUT OF THE DAY – THURSDAY 3/7/19

    Happy Birthday Nikki! A: 3 Rounds @ Warm Up Pace Min 1: Single-Unders Min 2: Over/Unders with Band Min 3: Hip Floss B: “NIKKI” – 5 Rounds for Time 400 m Run 21 x Back Squats (155/115) Lots of mobility for the Open 19.3 tomorrow!

  • WORKOUT OF THE DAY – WEDNESDAY 3/6/19

    A: 4 Rounds at Warm Up Pace 200 m Run 5 x Inch Worms 10 x PVC Pass Through 5/5 x Walking Lunge B: Rope Climb Technique C: “TARZAN” – AMRAP11 1 x Rope Climb 3 x Hang Power Cleans (135/95) 5 x Burpee Facing Box Jump Overs (24″/20″) Note: If feasible, work in teams…

  • WORKOUT OF THE DAY – TUESDAY 3/5/19

    A: “Annie-ish” @ Warm Up Pace 40 – 30 – 20 – 10 Double-Unders Sit-Ups PLUS: Every 2 min: perform 3 burpees (include 0 min) B: “18 Point Zero +” 1000 m Row, then: 21 – 15 – 9 Dumbbell Snatch (50/35) Burpee Over Dumbell Finish w 1000 m Row

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

    A: 3 Rounds @ Warm Up Pace 15/10 cal Bike 5 x Walkouts 5 x Burpees 5 x Kettlebell Goblet Squats B: Push Jerk Review/Technique C: “SISYPHUS” – 3 Rounds for Time 10 x Clean & Jerk (135/95) 50 x Wall Ball (20/14)

  • WORKOUT OF THE DAY – FRIDAY 3/1/19

    Crossfit Open 19.2 8 min AMRAP 25 x Toes-to-Bar (S: Hanging Knee-Raises) 50 x Double-Unders (S: Single-Unders) 15 x Squat Cleans (Rx: 135/85; S: 95/55) 25 x Toes-to-Bar (S: Hanging Knee-Raises) 50 x Double-Unders (S: Single-Unders) 13 x Squat Cleans (Rx: 185/115; S: 115/75) If completed before 8 min, add 4 min AMRAP: 25 x…

  • WORKOUT OF THE DAY – THURSDAY 2/28/19

    Happy Birthday Rachel! A: 1000 m Row with E2MOM (including 0 min) perform 10 sit up B: “Rachel” 50 – 40 – 30 – 20 – 10 Double Kettlebell Front Rack Walking Lunge (35/24 or S) Ab Mat Sit Up

  • WORKOUT OF THE DAY – WEDNESDAY 2/27/19

    A: 8 min – Every 2 min (including 0 min) perform: 5 x Inch Worm 5 x Sampson + Twist 5 x Plank-to-Push Up Assault Bike for Remainder B: “Helen” 3 Rounds for Time: 400 m Run 21 Kettlebell Swings – USA (53/35) 12 Pull-Ups

  • WORKOUT OF THE DAY – TUESDAY 2/26/19

    A: Line Drills B: 8 min Med Ball Clean C: Hang Squat Clean – Build to Heavy Single 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

  • WORKOUT OF THE DAY – MONDAY 2/25/19

    A: 800 m Run then x3 5 x Push Ups 5 x Hollow Rocks 5 x Jumping Air Squats B: “FOUR BROTHERS” 1 min Rest Between Each Tabata Tabata Air Squats (Use Med Ball for Depth) Tabata Deadlift (Rx: 155/115; S: Wt where 20 reps possible when fresh) Tabata Air Squats (Use Med Ball for…