Workout of the Day

Workout of the Day

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Workout of the Day postings


CLOSED
Happy New Year!

Monday preview:
*** we will offer 1 class today at 9:00am only.


New Years WOD
In teams of two w/1 partner working at a time
20 rds
1 Bear (135/95)
2 TGU alt arm (62/44)
20 burpee OTB jumps (24/20)
17 OH walking lunges (15/10) (alt)
(60 min TC)





A.
In teams of 2 w/1 partner working at a time:
AMRAP 28 min
5 HSPU
10 Pull-ups
20 KB swings (53/35)
40 double unders

B.
Optional cashout:
fotr time
50 cal AD


New Years Day preview:
CLOSED





A.
In 15 min build to a heavy deadlift

B.
Bench press
5 x 2

C.
DB curls
4 x 10 (alt arm)


New Years Eve preview:

A.
In teams of 2 w/1 partner working at a time:
AMRAP 28 min
5 HSPU
10 Pull-ups
20 KB swings (53/35)
40 double unders

B.
Optional cashout:
fotr time
50 cal AD





A.
3 rds
20 Wall Ball (20/14)
2 min Row
rest 1:00 min
then
rest 5 min
then
3rd
2 min Row
20 wall ball
rest 1:00min
then
rest 5 min
then
10 rds
5 OTB jumps (24/20)
5 push ups


Friday preview:

A.
In 15 min build to a heavy deadlift

B.
Bench press
5 x 2

C.
DB curls
4 x 10 (alt arm)





A.
In 20 min build to a heavy clean

B.
EMOM 6 min
7 thursters (95/65)

C.
Optional cashout:
Goblet squat ladder
1-10-1


Thursday preview:

A.
3 rds
20 Wall Ball (20/14)
2 min Row
rest 1:00 min
then
rest 5 min
then
3rd
2 min Row
20 wall ball
rest 1:00min
then
rest 5 min
then
10 rds
5 OTB jumps (24/20)
5 push ups





A.
In 15 min build to a heavy Front Squat

B.
EMOM 5 min
40 double unders

C.
3 rds
400m run
7 deadlifts (275/205)
20 otb burpee
rest 3 min



Wednesday preview:
A.
In 20 min build to a heavy clean

B.
EMOM 6 min
7 thursters (95/65)

C.
Optional cashout:
Goblet squat ladder
1-10-1





*** we are offering 1 class today at 9:00am only.

A.
In teams of 2 w/ partners alternating movements
AMRAP 30 min

15 call row
15 box jumps (24/20)
15 med ball su (20/14)
15 HRPU
15 wall ball
15 pull-ups
Shuttle run


Tuesday preview:

A.
In 15 min build to a heavy Front Squat

B.
EMOM 5 min
40 double unders

C.
3 rds
400m run
7 deadlifts (275/205)
20 otb burpee
rest 3 min





CLOSED

Merry Christmas!


Monday preview:
*** We are offering 1 class at 9:00am

A.
In teams of 2 w/ partners alternating movements
AMRAP 30 min

15 call row
15 box jumps (24/20)
15 med ball su (20/14)
15 HRPU
15 wall ball
15 pull-ups
Shuttle run





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 wall ball (20/14)
11 GHD su
12 x 100m rows


Sunday preview:
Closed

Merry Christmas!





A.
In 12 min build to a heavy C&J

B.
3 rds
Row 500m
20 wall ball (20/14)
15 pull ups
3 Bears (95/65)
rest 5 min


Saturday preview:

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 wall ball (20/14)
11 GHD su
12 x 100m rows





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