Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
100 TGU alt arm

B.
Row 15-30 min with perfect form



CLOSED



We are open for 2 classes today:

8:30 & 9:30am (no open gym)

A.
In teams of 3 w/players completing whole rds1 after another
21 rds
15 wall ball (20/14)
30 double unders
10 CTB pull-ups
 





Open today for 2 classes:
8:30 & 9:45am

A.
12 min to build to a heavy hang power snatch

B.
EMOM 6 min
Row 12 cal
EMOM 6 min
8 OTB jumps
EMOM 6 min
12 burpees





Happy Thanksgiving!

Closed Today.  Enjoy your day.


We are open Friday for 2 CrossFit classes:
8:30 & 9:45am





We are running classes at
6:00, 7:00, 8:30 am
Noon

4:30, 5:30 pm

A.
OHS 5 x 2

B.
30-20-10
OHS (35% BW)
Ring push-ups
**This workout was borrowed from the Gym Jones website. 





A.
3 x 25 deadlift (40% 1 RM)
3 x 20 deficit deadlift (35% 1 RM)
rest as necessary between sets

B.
Row 5k with great form



A.
3 rds
12 hang cleans (55% 1 RM)
2:00 min row
2 min rest
then
rest 5 min
then 3 rds
15 front squat (50% 1 RM)
2:00 min row
rest 2 min
then
rest 5 min
then
2 rds
Pull-up ladder 1-6
Toe-to-bar ladder 1-6



Smash Sunday!  Mobility class at 12:15pm.

Bring a foam roller, softball, and your other tools.




A.
30 min AMRAP
In teams of 3:
Partner 1
Amrap
2 muscle-ups
4 HSPU
8 KB swings (62/44)
Partner 2 run 800m
Partner 3 rest

Partners rotate when runner completes 800m run. Partner 3 begins where partner 1 stops.



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