Workout of the Day

Workout of the Day

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Workout of the Day postings


Partner WODs at both classes.  Remember our Saturday 10:00am class is open to anyone and everyone and is FREE.  Come get your Crossfit on with us today!

Think about bringing some cold water.  Gonna be a HOT HOT HOT one today!





Strength:

Back Squat 4 x 5

Metcon:

8 min AMRAP
3 Bears
30 Double Unders





Metcon:

800m run
10 situps
20 box jumps
30 HRPU
40 double unders
50 kettle bell swings
40 double unders
30 HRPU
20 box jumps
10 situps
800 m run





Skill:

EMOM 6 min
Burpees 15/11/8 (adv/Intermed/Begin)
Rest 2 min
EMOM 6 min
Power Clean x 3
STO x 3
(max weight 50% 1 RM Push Press)

Metcon:

9, 7, 5
Deadlift  (225/155)
Muscle Up/Pull up





Strength:

OHS 5x3

Metcon:

10 min AMRAP
Push Press x 5
Front Squat x 7
T2B x 9





Skill:

3 rds NOT for time
20 double unders
15 GHD SU
10 ring dips
8 deck squats
10 HRPU

Strength:

Deadlift 5, 3, 3, 2, 2, 1





Partner WODS for both classes today.

10:00 am class is free and open to anyone and everyone.  Come by and see what we are all about.  





Strength:

Push Press (95/65)
with a running clock do 2 reps EMOM for 8 min adding 10 pounds each min.  If you fail to perform 2 reps at a given weigh, stop.

Metcon:

7min AMRAP
3 burpees
3 pull ups
6 burpees
6 pull ups
9 burpees
9 pull ups
12 burpees
12 pull ups
15 burpees
15 pull ups
18 burpees
18 pull ups
21 burpees
21 pull ups
continue on in this fashion until time runs out
Score is total reps





Skill:

20 GHD SU
50 DU
20 Ring Dips

Metcon:

3rds
30 sec on/30 sec x 4 off rowing
Rest 5 min





Strength:

10 x 2 Deadlift

Metcon:

1 min AMRAP Muscle Ups
Rest 1 min
2 min AMRAP Burpees
Rest 1 min
3 min AMRAP Wall Ball (20/14)
Rest 1 min
4 min AMRAP Double Unders





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