Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

4 rds NOT for time
50 UB double unders
16 pistols
5 skin the cats
12 deck squats
4 ub mu
4 TGU
10 t2b



Strength:

Deadlift 5, 3, 2, 2, 2
Push Press 5 x 3
Walking lunges BB overhead 5 x 16 steps



Skill:

2 rds NOT for time
12 pistols alt leg
10 HSPU
1 legless rope climb 15'

Metcon:

In teams of 2 with only 1 person working at a time
100 kb swings (53/35)
100 pull ups
100 medball su (20/14)
100 lung steps each leg hands locked overhead
2400m run in 400m increments



Strength:

Back Squat 5,3, 2, 2, 2
OHP 5, 3, 2, 2, 2

Metcon:
3 rds
4 muscle ups
15 WB (20/14)
25 sit ups



Metcon:

2k row
then
40, 30, 20, 10
Burpee
Deadlift (155/115)
Unbroken DU
KB swing (53/35)



Strength:

Deadlift 5 x 5

Metcon:
3 rds
20 box jumps (24/20)
20 pull ups
20 WB (18/12)



Skill:

EMOM 6 min
25 du
1 burpee

Skill:

EMOM
10 min
1 power clean, 4 front squat



Strength:

Back squat 5 x 5
OHP 5 x 3
DB Lunge 5 x 16 steps

Optional Cashout
EMOM 7 min
20 med ball su (20/14)



The gym is closed today and tomorrow for a Crossfit Endurance Trainer Course.



The gym will be CLOSED tomorrow and Sunday for a Crossfit Endurance Trainer Course.

Skill:

5 rds NOT for time
40 du
12 pistols alt legs
2 bar mu
15 GHD su
10 HSPU
4 TGU alt arm



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