Thursday Workout Of the Day LIFT Hang Clean + Clean 3x(1 + 3) WOD 10 to 1 Power Clean (135 /95) 1 to 10 Burpees (ie, 10 Clean, 1 Burpee, 9 Clean, 2 Burpees,… 1 Clean, 10 Burpees)
WOD: Clean Complex / Power Cleans – Burpees Read More »
Wednesday Workout Of the Day LIFT Snatch Balance + Snatch 3x(2+2) WOD CF Open 12.5 7min AMRAP 3+ Thrusters (100/65) 3+ Chest to Bar Pullups [youtube=http://www.youtube.com/watch?v=l1966DWtKQY&w=560&h=315]
WOD: Snatch Complex / 12.5 Read More »
Tuesday Workout Of the Day LIFT Back Squat 3×3 WOD 100 Lunges 80 Situps 60 Box Jumps 40 Pushups 20 Pullups
WOD: Squat / Lunges – Situps – Box Jumps – Pushups – Pullups Read More »
Reminder to sign in today. Burpee penalties in effect! Monday Workout Of the Day LIFT Press 3×5 WOD CrossFit Open 12.4 12min AMRAP 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups [youtube=http://www.youtube.com/watch?v=Fa5q3sZ1MzA&w=560&h=315]
Sunday Workout Of the Day Hero WOD “Falkel” 8 Handstand Pushups 8 Box Jumps (30/24) 1 Rope Climb
Tuesday Workout Of the Day SKILL Double Unders – Max Reps 5min EMOM 3 Front Squats (165/115) WOD 21-15-9 Overhead Walking Lunges (45/25) Windshield Wipers
WOD: DUs / Front Squat / OHWL – WW Read More »
Friday Workout Of the Day LIFT Press 3×5 WOD 8min AMRAP 3 Power Snatch 6 Dips 9 Toes to Bar
WOD: Press / Power Snatch – Dips – Toes to Bar Read More »
Thursday Workout Of the Day LIFT Snatch 3×5 WOD 100 Double Unders 80 Lunges 60 Situps 40 Burpees 20 Pullups
WOD: Snatch / DUs – Lunges – SUs – Burpees – Pullups Read More »
It’s deload week. Lighter loads now = bigger PRs later. Read more about the benefits of deloading here. LIFT Squat 3×5 @65% WOD 10 Thrusters (75/45) 1 Pullup 9 Thrusters 2 Pullups 8 Thrusters 3 Pullups 7 Thrusters 4 Pullups 6 Thrusters 5 Pullups 5 Thrusters 6 Pullups 4 Thrusters 7 Pullups 3 Thrusters 8 Pullups
WOD: Squat / Thrusters – Pullups Read More »
Sunday Workout Of the Day Hero WOD “Whittien” 5 Rounds… 22 KB Swings (70/50) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14)
