Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 30 min
Min 1 12 wall ball (20/14)
Min 2 200m run
Min 3 8 pull-ups


Tuesday preview:
A.
Front squat
5 x 3

B.
12, 9, 6
OTB jumps (27/24)
Clean (75% BW)





Mobility 4:00pm


Monday preview:
A.
EMOM 30 min
Min 1 12 wall ball (20/14)
Min 2 200m run
Min 3 8 pull-ups





A.
In teams of 2 with partners alternating movements:
6 rds
15 deck squats
15/12 cal row
10 burpee box jumps (20)
50 double unders
15 toe-to-bar


Sunday preview:
Mobility 4:00pm





A.
AMRAP 18 min
60 GHD su
50 pull-ups
40 cal row
30 STO (95/65)
20 GTS
10 OHS


Saturday preview:
A.
In teams of 2 with partners alternating movements:
6 rds
15 deck squats
15/12 cal row
10 burpee box jumps (20)
50 double unders
15 toe-to-bar





A.
Hang Clean
5 x 3

B.
20 min skill session


Friday preview:
A.
AMRAP 18 min
60 GHD su
50 pull-ups
40 cal row
30 STO (95/65)
20 GTS
10 OHS





A.
OHP
5 x 3

B.
AMRAP 9 min
3 deadlifts (225/155)
6 strict HSPU
9 box jumps (24/20)



Thursday preview:
A.
Hang Clean
5 x 3

B.
20 min skill session





A.
10 rds
20 double unders
10 burpees
5 CTB pu

B.
Optional cashout:
50 GHD su



Wednesday preview:
A.
OHP
5 x 3

B.
AMRAP 9 min
3 deadlifts (225/155)
6 strict HSPU
9 box jumps (24/20)





A.
Front squat
5 x 5

B.
3rds
15 KB swings (53/35)
Row cal (20/15)



Tuesday preview:
A.
10 rds
20 double unders
10 burpees
5 CTB pu

B.
Optional cashout:
50 GHD su





CLOSED
We are hosting a CrossFit Level 1 Trainer Course this weekend.  The gym will be closed to all other activities.  Enjoy the weekend and we will see you on Monday!

 





A.
In teams of 2 w/ 1 person working at a time:
AMRAP 40 min
60 cal row
50 toe-to-bar
40 wall ball (20/14)
30 GTS (135/95)
20 Deadlifts (225/155)
10 ring muscle-ups


Weekend preview:
CLOSED
We are hosting a CrossFit Level 1 Course this weekend.  The gym will be closed to all other activities.  See you Monday!

 





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