Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
20 min skill session

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417


Tuesday preview:

A.
Front squat
3 x 7 02X1

B.
Clean
5 x 3

C.
180 sec FLR





Mobility 4:00pm


Monday preview:


20 min skill session
A.

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417





A.
In teams of 2 w/ partners dividing work equally:
AMRAP 42 min
Row cal (100/80)
800m run (together)
Ski cal (50/40)


Sunday preview:
Mobility 4:00pm

 





A.
In 15 minutes build to a heavy OHS

B.
21, 15, 9
Row cal
GHD su


Saturday preview:

A.
In teams of 2 w/ partners dividing work equally:
AMRAP 42 min
Row cal (100/80)
800m run (together)
Ski cal (50/40)





A.
Deadlift
6 x 3 80%

B.
AMRAP 6 min
4 box jumps (27/24)
3 HSPU
2 ring muscle ups


Friday preview:

A.
In 15 minutes build to a heavy OHS

B.
21, 15, 9
Row cal
GHD su





A.
EMOM 40 min
Min1 20 du + 5 burpee
Min 2 200m Run
Min 3 12 push-ups
Min 4 12 KB swing (53/35)
Min 5 12 knee raise


Thursday preview:

A.
Deadlift
6 x 3 80%

B.
AMRAP 6 min
4 box jumps (27/24)
3 HSPU
2 ring muscle ups





A.
In 20 min build to a heavy clean

B.
3 sets
Clean cluster 70% A.
2.2.1

C.
30 GHD su


Wednesday preview:

A.
EMOM 40 min
Min1 20 du + 5 burpee
Min 2 200m Run
Min 3 12 push-ups
Min 4 12 KB swing (53/35)
Min 5 12 knee raise





A.
20 minute skill session

B.
Tabata
Double unders
Wall ball (20/14)
Sit-ups
Pull-ups


Tuesday preview:

A.
In 20 min build to a heavy clean

B.
3 sets
Clean cluster 70% A.
2.2.1

C.
30 GHD su





CLOSED
We are hosting a CrossFit Level 2 Seminar.  The gym wil be closed.  Enjoy your weekend and see you Monday!





A.
10, 20, 30, 40, 50
Power clean (95/65)
Box jump (24/20)
Burpee


Weekend preview:
CLOSED
We are hosting a CrossFit Level 2 Seminar and will be closed Saturday & Sunday.  Enjoy your weekend and see you Monday!


 





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