Workout of the Day

Workout of the Day

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Workout of the Day postings



CLOSED
We are hosting a CrossFit L2 seminar.  Enjoy your weekend and we will see you in the gym Monday!





A.
Back squat
4 x 7 02X2

B.
5 rds
2 deadift (275/205)
250m row
10 wall ball (20/14)


Weekend preview:
CLOSED we are hosting a CrossFit L2 seminar.  Enjoy your weekend and we will see you in the gym Monday!





A.
In 20 min build to a heavy snatch

B.
21, 15, 9
CTB pull-ups
Box jumps (24/20)

C.
Optional cashout
180 sec FLR


Friday preview:
A.
Back squat
4 x 7 02X2

B.
5 rds
2 deadift (275/205)
250m row
10 wall ball (20/14)





A.
EMOM 6 min
12 KB swings

B.
AMRAP 17 min
200m run
50 squats
200m run
50 push-ups
200m run
50 sit-ups


Thursday preview:
A.
In 20 min build to a heavy snatch

B.
21, 15, 9
CTB pull-ups
Box jumps (24/20)

C.
Optional cashout
180 sec FLR





A.
EMOM 5 min
30 double unders

B.
AMRAP 9 min
3 cleans (135/95)
6 strict HSPU
9 med ball su (20/14)

C.
Optional cashout
30 GHD su


Wednesday preview:
A.
EMOM 6 min
12 KB swings

B.
AMRAP 17 min
200m run
50 squats
200m run
50 push-ups
200m run
50 sit-ups





A.
EMOM 7 min
10 box jumps

B.
OHS
5 x 3

C.
Optional cashout
30 burpees for time


Tuesday preview:
A.
EMOM 5 min
30 double unders

B.
AMRAP 9 min
3 cleans (135/95)
6 strict HSPU
9 med ball su (20/14)

C.
Optional cashout
30 GHD su





CLOSED





A.
In teams of 3 w/1 partner working at a time:
AMRAP 26 min
100 front squats (45/35)
60 cal ski
100 OHP
60 cal ski
100 KB swings (53/35)
60 cal ski





A.
3 rds
400m run
10 burpee OTB jumps (24/20)
8 toe-to-bar
6 cleans (75% bw)
rest 6 min



Saturday preview:
A.
In teams of 3 w/1 partner working at a time:
AMRAP 26 min
100 front squats (45/35)
60 cal ski
100 OHP
60 cal ski
100 KB swings (53/35)
60 cal ski

 





A.
In 14 min build to a heavy back squat

B.
21, 15, 9
STO (95/65)
Pull-ups



Friday preview:
A.
3rds
400m run
10 burpee OTB jumps (24/20)
8 toe-to-bar
6 cleans (75% bw)
rest 6 min





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