Workout of the Day

Workout of the Day

rss

Workout of the Day postings


CLOSED

Happy New Year!



** Classes at 6, 7, 8:30am, noon, 4 & 5 pm ONLY**

A.

OHS
2 x 5
6 x 3
2 x 2

B.
5 rds
5 x Deadlift (75%)
5 x waist high BJ
rest as necessary btw sets

C.
Optional Cashout
5 x 1-5 strict pull-up ladder



A.
20 min Gymnastic Skill Session

B.
Coaches Call Metcon



A.
In 12 min build to a heavy snatch

B.
5 sets for QUALITY
10 KB front squat
8 box jumps (27/24)

C.
5 rds
Bear crawl 30 feet
40 sec FLR
rest as necessary



CLOSED





**Classes at 8:30 & 9:30 am ONLY.  No Open Gym.

A.

For QUALITY
5 rds
6 TGU (alt arm)
30 sec nose/toes Handstand Hold

B.
4 x (30 sec double unders/ 30 sec rest)
rest 2 min
4 x (30 sec mountain climbers/30 sec rest)
rest 2 min
4 x (30 sec burpees/30 sec rest)



**We are open today for classes at 8:30 & 9:45 am and Open Gym from 11:00 am - Noon ONLY

A.

Back squat 8 x 3 w/1 sec pause

B.
5 x 10 SLDL (5 per side)

C.
5 min FLR



CLOSED

**We will be open tomorrow for classes at 8:30 & 9:45 AM and Open Gym from 11:00 AM - Noon





**We will have classes today at 6, 7, & 8:30am, Noon, 4 & 5 pm ONLY**

CrossFit Chickasaw

12 Days of Christmas

1 150m row
2 Muscle-ups
3 Front squats (95/65)
4 HSPU
5 Thrusters
6 Toe-to-bar
7 Burpees
8 Squat C&J
9 KB swings (53/35)
10 Double Under Ladder 5-20-5 in 5s
11 Power Snatch
12 STO



A.
For a distance of 400m
5 lunge steps (45/35)
5 push press

**This workout was borrowed from the Gym Jones website.







CrossFit Journal: The Performance-Based Lifestyle Resource
Copyright 2017 by BAMF Enterprises, LLC