Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 3 w/partners following one another:
10, 20, 30, 40, 50
Double unders
GHD su
Cal ski erg


Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery





A.
Back Squat
8 x 5 12X1

B.
Optional cashout
20 x TGU alt arm (25/15)



Wednesday preview:
A.
In teams of 3 w/partners following one another:
10, 20, 30, 40, 50
Double unders
GHD su
Cal ski erg




 





A.
Deadlift
5 x 3 deadstop 70%

B.
AMRAP 7 min
20 double unders
10 box jumps (24/20)
10 wall ball (20/14)


Tuesday preview:
A.
Back Squat
8 x 5 12X1

B.
Optional cashout
20 x TGU alt arm (25/15)





CLOSED
We are hosting a CrossFit Level 2 Course. Have a fun weekend and we will see you back on Monday!





A.
"Cindy"
AMRAP 20 min
5 pull-ups
10 push ups
15 squats

compare with 080816


Saturday & Sunday preview:
CLOSED
We are hosting a CrossFit Level 2 Course. Have a fun weekend and we will see you back on Monday!





A.
20 minute skill session

B.
3 x 500m row
rest 1 min


Friday preview:
A.
"Cindy"
AMRAP 20 min
5 pull-ups
10 push ups
15 squats

compare with 080816





A.
AMRAP 9 min
2 bar muscle-ups
4 strict HSPU
6 KB swings (70/53)

B.
Optional cashout:
1 mile run


Thursday preview:
A.
20 minute skill session

B.
3 x 500m row
rest 1 min





A.
In 16 minutes build to a heavy clean

B.
3 rds
200m run
10 box jumps (24/20)
10 knee-to-elbow


Wednesday preview:
A.
AMRAP 9 min
2 bar muscle-ups
4 strict HSPU
6 KB swings (70/53)

B.
Optional cashout:
1 mile run





A.
"Jackie"
Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 020817


Tuesday preview:
A.
In 16 minutes build to a heavy clean

B.
3 rds
200m run
10 box jumps (24/20)
10 knee-to-elbow





Mobility 4:00pm


Monday preview:
A.
"Jackie"
Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 020817





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