Workout of the Day

Workout of the Day

rss

Workout of the Day postings


9:00am ONLY

A.
In teams of 3 with 1 person working at a time:
3 rds
21 CTB pu
21 deadlifts (225/155)
3 rds
21 wall ball (20/14)
21 toe-to-bar
then
100 OH WTD lunge steps (45/35)
84 cleans (135/95)
100 OH WTD lunge steps
9 rope climbs

B.
Optional cashout
300 sec FLR



Saturday preview:
A.
In teams of 2 with partners alternating movements
6 rds
75 double unders
50 squats
50 push-ups
50 Russian KB swings (70/53)
50 DB snatch alt arm (55/45)
35 min time cap




A.
Back squat
3 x 5

B.
42, 30, 18
Burpee
Box jump (24/20)
Cal rowing/AD



New Year's Day preview:
9:00am ONLY
A.
In teams of 3 with 1 person working at a time:
3 rds
21 CTB pu
21 deadlifts (225/155)
3 rds
21 wall ball (20/14)
21 toe-to-bar
then
100 OH WTD lunge steps (45/35)
84 cleans (135/95)
100 OH WTD lunge steps
9 rope climbs

B.
Optional cashout
300 sec FLR








A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

C.
GHD su
3 x 25
rest as needed btw sets



New Year's Eve preview:

Classes at 6, 7, 8:30am, Noon, & 4pm ONLY

A.
Back squat
3 x 5

B.
42, 30, 18
Burpee
Box jump (24/20)
Cal rowing/AD





A.
3rds
8 cleans (80% BW)
1 min row/AD
rest 3:00 min
then
rest 5 min
then
3rds
1 min row/AD
10 front squat
rest 3:00 min
then
rest 5 min
then
6 rds
8 squats
8 push-ups



Wednesday preview:
A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

C.
GHD su
3 x 25
rest as needed btw sets




A.
OHP
3 x 5

B.
"15.1"
AMRAP 9 min
15 toe-to-bar
10 deadlift (115/75)
5 snatch

compare with 022715



Tuesday preview:
A.
3rds
8 cleans (80% BW)
1 min row/AD
rest 3:00 min
then
rest 5 min
then
3rds
1 min row/AD
10 front squat
rest 3:00 min
then
rest 5 min
then
6 rds
8 squats
8 push-ups




CLOSED


Monday preview:
A.
OHP
3 x 5

B.
"15.1"
AMRAP 9 min
15 toe-to-bar
10 deadlift (115/75)
5 snatch

compare with 022715





Classes at 8:00 & 9:15am

A.
In teams of 2 with partners alternating movements
6 rds
100 double unders
15 C&J (95/65)
30 Box jumps (27/23)
20 OHS
20 Deck squats



Sunday preview:

CLOSED




CLOSED

Merry Christmas!


Saturday preview:
Classes at 8:00 & 9:15am
In teams of 2 with partners alternating movements
6 rds
100 double unders
15 C&J (95/65)
30 Box jumps (27/23)
20 OHS
20 Deck squats






We will have classes at 6, 7, 8:30am, noon, & 4:00pm ONLY today.

A.
CrossFit Chickasaw
12 Days of Christmas
(Done like you sing the song)

1 rope climb
2 x 15 double unders
3 goblet squats (53/35)
4 strict HSPU
5 CTB pu
6 toe-to-bar
7 burpees
8 box jumps (24/20)
9 KB swings
10 cal Ski erg
11 GHD su
12 x 100m rows



Thursday preview:
Merry Christmas!
CLOSED




THERE IS NO 5:00am CLASS TODAY

A.
In 14 min build to a heavy OHS double

B.
12 min AMRAP
3 deadlifts (150% BW)
6 squats
9 push-ups


Thursday preview:
Classes today at 6, 7, 8:30am, Noon, 4pm ONLY
CrossFit Chickasaw
12 Days of Christmas
(Done like you sing the song)
1 rope climb
2 x 15 double unders
3 goblet squats (53/35)
4 strict HSPU
5 CTB pu
6 toe-to-bar
7 burpees
8 box jumps (24/20)
9 KB swings
10 cal Ski erg
11 GHD su
12 x 100m rows




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