Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength :

5 x 5 deadlift

Metcon:

Partner WOD
4 rds
30 wall ball (20/16)
30 kb swing (53/35)





Skill:

EMOM 9 min
10 CTB pull ups

Metcon:

10 rds
10 double unders
10 sandbag cleans
10 sit ups





Strength:

In 18 minutes build to a heavy Clean & Jerk

Metcon:

Row 30sec on/30sec off x 4

Then
3 rds
15 back squats (135/95 from floor)
15 burpees
15 kb swings (53/35)

(Score is meters rowed/total time including row)





Skill:

EMOM 6 min 15 KB swings (53/35)

Metcon:

100 double unders
50 push ups
40 pull ups
30 deadlifts (155/115)
40 pull ups
50 push ups
100 double unders
Time cap 20 min



Strength:

In 14 minutes build to a heavy thruster

Metcon:

5 rds
15 OHS (95/65)
15 situps
25 double unders
Time cap 14 min



Strength:

Back Squat 5 x 3

Metcon:

7 rds
12 wall ball (20/14)
6 box jumps (30/24)
(Time cap 11 mins)



Skill:

 EMOM 8 min 30 double unders

Metcon:

4 rds for time
Run 400
20 goblet squats (53/35)
20 HRPU





9:00am Class: Members only or drop-ins (drop in rate applies).

Strength/Skill:

In 15 minutes, build to a heavy Split Jerk single.
Or, 15 minutes of Split Jerk technique practice.

Metcon:
21-15-9
Shoulder-to-overhead (95/65)
Pullups
(STO from ground not rack)

Cash Out (optional):
Weighted Hip Extension 3x6

10:00am Class: This class is OPEN and FREE to EVERYONE!  Come try out CrossFit with us.  Bring a friend.

11:00am - 1:00pm Open Gym: Members only.  Come train!






Strength:

In 14 minutes build to a heavy back squat double

Metcon:

3 rds
400 m run
15 cleans (95/65)



Endurance:

5 k row


Skill:

EMOM 10 min
Alternate
15 KB Swings (53/35)
15 med ball situps (20/14)





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