Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
3 rds NOT for time
3 muscle ups
10 pistols alt leg
60 sec hollow hold

B.
4 rds
10 burpee
15 t2b
20 deadlift (BW)



Thursday preview:
Choose from:

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





A.
In 15 min build to a heavy clean & jerk

B.
EMOM 4 min
15 STO (75/55)
then
rest 2 min
then
Metcon:
4 min AMRAP
8 thrusters
6 HSPU
20 double unders


Wednesday preview:

A.
3 rds NOT for time
3 muscle ups
10 pistols alt leg
60 sec hollow hold

B.
4 rds
10 burpee
15 t2b
20 deadlift (BW)





A.
Back squat 5, 3, 2, 1, 3, 7, 7, 7

B.
EMOM 5 min
15 wb (20/14)

C.
3 rds
1 min row (cal)
1 min kb swings (53/35)
1min bj 24/20
1 min rest



Tuesday preview:
A.
In 15 min build to a heavy clean & jerk

B.
EMOM 4 min
15 STO (75/55)
then
rest 2 min
then
Metcon:
4 min AMRAP
8 thrusters
6 HSPU
20 double unders





CLOSED

We are hosting a CrossFit Level 1 Course.  The gym will be closed for the weekend.  See you Monday!





A.
"17.1"

10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

(time cap 20 min)



Saturday/ Sunday preview:

CLOSED
(we are hosting a CrossFit Level 1 Course)





A.
In 15 min build to a heavy snatch

B.
5 rds
15 wall ball (20/14)
10 pull-ups
5 OTB jumps (24/20)

C.
6 rds
30 sec hollow hold
60 sec rest



Thursday preview:
Choose from:

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

 





A.
In 15 min build to a heavy back squat

B.
EMOM 4 min
15 STO (75/55)

C.
4 min AMRAP
8 thursters (75/55)
8 HRPU
8 sit-ups


Wednesday preview:

A.
In 15 min build to a heavy snatch

B.
5 rds
15 wall ball (20/14)
10 pull-ups
5 OTB jumps (24/20)

C.
6 rds
30 sec hollow hold
60 sec rest





A.
EMOM 5 min
25 du
5 pull-ups

B.
4 rds
30 sec DL (BW)
30 sec BJ (24/20)
30 sec row
rest 3 min

C.
Optional cashout:
AFAP
100 medball su (20/14)



Tuesday preview:
A.
In 15 min build to a heavy back squat

B.
EMOM 4 min
15 STO (75/55)

C.
4 min AMRAP
8 thursters (75/55)
8 HRPU
8 sit-ups





Mobility 4:00pm


Monday preview:
A.
EMOM 5 min
25 du
5 pull-ups

B.
4 rds
30 sec DL (BW)
30 sec BJ (24/20)
30 sec row
rest 3 min

C.
Optional cashout:
AFAP
100 medball su (20/14)





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