Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

5 rds NOT for time

40 du
8 dead hang pu
2 rope climbs
20 GHD su
10 burpee BJ (24/20)
6 tgu (53/35)

Optional cashout:  50 MU for time



Scheduling Notice: There will be NO OPEN GYM today or tomorrow, Sunday March 31st.


Skill:


EMOM 5 min
4 OTB jumps
8 push ups

Metcon:

50 kb swings (53/35)
40 goblet squats
30 SDHP
20 kb thruster
10 TGU (alt arms)
5 wall climbers



Scheduling Notice: There will be NO OPEN GYM this Saturday and Sunday March 30th and 31st.

Crossfit Games Open 2013

"13.4"

AMRAP 7 min
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
12 C&J
12 T2B
15 C&J
15 T2B
18 C&J
18 T2B
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.





Scheduling Notice: There will be NO OPEN GYM this Saturday and Sunday March 30th and 31st.


Skill:


EMOM 7 min
10 wb (20/14)

Metcon:

2.5 min
6 C&J (95/65)
9 su
rest 5 min
4 min
6 C&J
9 su



Scheduling Notice: There will be NO OPEN GYM this Saturday and Sunday March 30th and 31st.

Strength:


Kb swing max reps x 3
rest 2 min btw attempts

Skill:

EMOM 16 min
20 du
4 pistols



Strength:

FS 5 x 3

Mecton:

9, 7, 5
Squat Clean (135/95)
MU



Skill:

EMOM 8 min
2 full squat clean

Metcon:

7 rds
10 bj (24/20)
10 kb swings (53/35)
5 burpees



Skill:

EMOM 4 min
7 burpee bj (24/20)

Metcon:

50 med ball su (20/14)
40 push ups
30 dl (135/95)
20 kb swings (53/35)
10 pc (135/95)
5 mu
10 pc
20 kb swings
30 dl
40 push ups
50 med ball su



Crossfit Games Open 2013

"13.3"

AMRAP 12 min
150 WB (20/14)
90 DU
30 MU



Strength:

In 12 min build to a heavy front squat

Metcon:

500m row
then
3 rds
15 sit ups
10 box jumps (24/20)
5 pull ups
then
50 du



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