Workout of the Day

Workout of the Day

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Workout of the Day postings


CLOSED

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





**We will be CLOSED Saturday & Sunday as we are hosting a CrossFit Level 1 Course.**

A.
Back squat
5 x 3

B.
SLDL
5 x 3 (each leg)

C.
30 GHD sit-ups





A.
3 rds for quality
16 pistols (alt leg)
6 TGU (alt arm)
10 deck squats

B.
In teams of 2 with only 1 person working at a time
12rds
Row 250m
rest 60 sec



A.
To completion
rest 6 min
6 min AMRAP
rest 6 min
3 min AMRAP
40 wall ball (20/14)
35 UB double unders
30 med ball sit-ups
25 OHP (45/35)
20 burpee
15 OHS
10 HSPU
5 MU



A.
In 14 min build to a heavy clean

B.
5 x hang clean, clean, fs, jerk at 70% of A.

C.
3 rds
35 double unders
8 CTB pull-ups
12 over a plate burpees



A.
Back squat 5 x 10 50%

B.
Deadlift 5 x 8 50%

C.
EMOM 6 min
5 front squat 60%
5 tall box jumps



** Remember NEW Sunday Schedule

Open Gym 2:00 - 4:00pm
Mobility Class 4:00 - 5:15pm



**Remember new Saturday Schedule:
Classes 8:00 & 9:15am
Open Gym 10:15- 11:30am


A.
In teams of 3 with partners rotating stations

Amrap 30 min
Station 1 400m row/ski
Station 2 power clean (145/105)
Station 3 rope climb
partners rotate at the completion of each 400m row
then
rest 5 min
then
AMRAP 5 min w/only 1 partner working at a time
Max rep wall ball (20/14)




A.
In 14 min build to a heavy snatch double

B.
6 x 60' suitcase carry

C.
7 min AMRAP
4 pistols (alt legs)
8 ring dips
12 toe-to-bar



A.
20 min Gymnastic Skill Session

B.
Coaches Call Team Metcon



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