Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

5 x 3 Clean

Metcon:

Tabata
Wall Ball (20/14)
Sit ups
Kettle Bell Swings (53/35)
Back Squats (95/65 – bar from ground and stays on back for remainder of work)

Cashout (optional) EMOM 7 min 20 double unders



9:00am Class: Members only or drop-ins (drop in rate applies).

Strength:

5 x 3 back squat

Metcon:

"Helen"
Three rounds for time:
Run 400 meters
21 kettle bell swings (53/35)
12 Pull-ups

10:00am Class: This class is OPEN and FREE to EVERYONE!  Come try out Crossfit with us.  Bring a friend.

11:00am - 1:00pm Open Gym: Members only.  Come train!





Strength:

10 x 2 deadlift

Metcon:

Death By Box Jumps (24/20)

With a continuously running clock do one box jump the first minute, two box jumps the second minute, three box jumps the third minute... continuing as long as you are able.



Metcon:

3 rds

Row 1k @ 80%
Rest 4 min or exactly how long the row took if longer than 4 min
Run 800m @ 80%
Rest 4 min or exactly how long the run took you if longer than 4 min




Strength:

50 ft farmers carry x 6
rest as needed between carries.

Metcon:

50 wall ball (20/14)
40 pull ups
30 squats
20 deadlift (155/115)
200 m run



Skill:

3 x max rep kb swings (53/35)
rest as needed in between sets

Metcon:

5 rds for time

6 power cleans (115/85)
12 OHS (115/85)



Strength:

Front Squat 5 x 5


Skill:

EMOM 12 min
Odd mins 30 double unders
Even mins 12 burpees

Cashout : 10 t2b EMOM 5 min



9:00am Class: Members only or drop-ins (drop in rate applies).

Strength:

Deadlift 8 x 8 TNG with speed

Skill:
4 rds NOT for time
40 double unders
12 HSPU
2 rope climbs
50ft farmer’s carry heavy
12 ring push ups

10:00am Class: This class is OPEN and FREE to EVERYONE!  Come try out Crossfit with us.  Bring a friend.

11:00am - 1:00pm Open Gym: Members only.  Come train!





Strength:

Back squat 5x5

Metcon:

2 rds for time
60 HRPU
50 med ball su
40 squats
30 box jumps
20 burpees
400m run



Metcon:

“Badger”

3 rds for time
30 squat cleans (95/65)
30 pull ups
800m run





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