Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

In 12 minutes build to a heavy clean


Metcon:

“Annie”
50, 40, 30, 20, 10
double unders
situps


Cashout (optional):  EMOM 8 min 14 wall ball (20/14)





Strength:

5x5 back squat

Metcon:

60 pushups
55 double unders
50 t2b
45 situps
40 kb swings (53/35)
35 wtd walking lunges (45/25)
30 wall ball (20/14)
25 box jumps (24/20)
20 pull ups
15 burpees
10 otb jumps

5 hand claps

18:30 time cap.  Scale as deemed fit.





Skill:

3 rds NOT for time
12 HSPU
5 muscle ups
10 burpee bj AFAP (24/20)


Metcon:

Partner WOD:
3 rds for time
40 GTS w/ sandbag
100 situps
40  kb swings (53/35)

In teams of 2 complete these reps.  Only 1 partner can work at a time.



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

Skill:

EMOM 8 min
25 DU
2 burpees

Metcon:
500m row
then
3 rds for time
15 C&J (95/65)
15 T2B

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!





 Metcon:

 “Bulger”

10 Rds
150m run
7 CTB PU
7 front squats (135)
7HSPU





Endurance:

4 x Row 1 k
Rest as necessary between rows

Cashout: EMOM 7 min 20 med ball situps or 10 TTR (advanced ONLY)



Strength:

5x5 push press

Skill:
3 rds NOT for time
50 double unders
2 rope climbs
15 TTB
12 over the box jumps
12 HSPU



Metcon:

"12.1"

7 min AMRAP Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.



Strength:

5 x 3 Clean

Metcon:

Tabata
Wall Ball (20/14)
Sit ups
Kettle Bell Swings (53/35)
Back Squats (95/65 – bar from ground and stays on back for remainder of work)

Cashout (optional) EMOM 7 min 20 double unders



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

Strength:

5 x 3 back squat

Metcon:

"Helen"
Three rounds for time:
Run 400 meters
21 kettle bell swings (53/35)
12 Pull-ups

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!





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