Workout of the Day

SATURDAY 12.02.17

Partner Workout AMRAP20: 20 Deadlift 245/163lb 40 Pull-Ups 60 Alt. Box Jumps 24/20” 80 Push-Ups (hand release) *Switch Working/Resting Partner As Needed *Switch Partner Every Box Jump @ 5 Minutes AMRAP5 Abmat-Sit-Ups Mobility: Bad Girl 2 Banded...

FRIDAY 12.01.17

E2F8 Opt. 1) Handstand Push-up (kipping or strict) x 8-12 Opt. 2) Seated DB Strict Press After each set do 10 Elevated Ring Rows 21-18-15-12-9 for time Front Squat  95/63lb Row For Cal Upper Body Accessory: 3 Sets 10 DB Bench Press 20 Alt. DB Curl Mobility: Roll/Mash...

THURSDAY 11.30.17

Heavy Snatch Single *15 Min to reach *OR Spend Time Practicing Technique AMRAP15 Bike for Cal Every 3 Minutes Perform: 5 Hang Snatch 10 Box Jumps 24/20”. Athletes may power snatch and overhead squat. Workout starts with HS+BJ Scaled: 75/53lb RX: 115/73lb Sport:...

WEDNESDAY 11.29.17

1 Deadlift E90F9 *Start @85%, Increase to Max *6 Sets to Increase Wt. 4RFT: 5 Deadlift  @75% of Max 10 Bar Over Burpee 40 Double Unders Partner Accessory: 3x 10 Russian Leg Curl 20 Med Ball Pass Sit-Up 30 Russian Twist Ball Pass Mobility: Banded Hamstring Pull-Down...

TUESDAY 11.28.17

Option 1: Max Effort RMU Rest 2 Min then Every 90 second for 9 Minutes ½ of ME set Option 2: EMOM10 Even: 3-5 Ring Dips/ 10/10 Ring hold at bottom or top Odd: 3 Ring to Hip Swings For Time 50/40 Cal Assault Bike 10 Hang Power Clean  + Shoulder to Overhead 40/30 Cal...

MONDAY 11.27.17

1 Skwat E90F9 *Start @85%, Increase to Max *6 Sets to Increase Wt. 3 Intervals: 1 Min of Goblet Squat 53/35lb 1 Min Kettlebell Swing 53/35lb 1 Min Abmat Sit-Up *No Rest! Core w/Partner Total: 100 Banded Goodmorning 50 Reverse Hypers *Break Up Sets as Needed Mobility:...

SUNDAY 11.26.17

Snatch + OHS 5x2+1 *2 Snatches + 1 OHS 15 Min to Work-Up 5 Intervals: 1 Min Row for Cal 1 Min KB Swing for Reps 53/35 *Score is Cals + Reps Mobility: Lax Ball/Foam Roll T-Spine + Shoulder...

SATURDAY 11.25.17

Partner Workout: 20 Min AMRAP: 100 Double Unders *Each 80 Shoulder to Overhead 115/73lb 60 Burpee 40 Front Squat 115/73lb 20 Pull-up (c2b) Scaled: Singles - 75/53lb - Pull-ups or Jumping c2b 6" above head Mobility: Banded Sashay 90/90...

FRIDAY 11.24.17

Holiday Hours: 8:30am Weightlifting Class / 9:30am CrossFit 8:30 Weightlifting Class Front Squat Warm-Up Clean & Jerk Heavy Single Back Accessory 9:30 CrossFit “McGhee” 30 Min AMRAP 5 Deadlift 275/178lb 13 Push-Up 9 Box Jump 24/20” Partner I Go, You Go...

THURSDAY 11.23.17

Holiday Hours: 8:30am All Levels Strength / 9:30am SWEAT Gobbler 8:30AM: 15 Min to Reach Heavy 5 Rep Back Squat or Overhead Squat Every 90 Seconds for 9 Min 3 Back Squats or Overhead Squat * experienced members take OHS from ground Group Stretch if time Pigeon /...

WEDNESDAY 11.22.17

Holiday Hours: Thursday: 8:30am Strength / 9:30am SWEAT Gobbler Friday: 8:30am Weightlifting Class / 9:30am CrossFit 5 Rounds: 3 Rope Climbs 15/10 Cal Bike KB Strength Circuit: 3x 8 SA Russian Swing 8 Rows 8 Presses 1 Overhead Carry *Alternate Hands Accessory: Tempo...

TUESDAY 11.21.17

Holiday Hours: Thursday: 8:30am Strength / 9:30am SWEAT Gobbler Friday: 8:30am Weightlifting Class / 9:30am CrossFit 2 Back Skwat EMOM7: *Work Up to 80% Beforehand *Increase Each Set 5x Each 40/20 On/Off: Wallball 20/14lb to 10/9’ Toes to Bar *Score is Total Reps...

MONDAY 11.20.17

Holiday Hours: Thursday: 8:30am Strength / 9:30am SWEAT Gobbler Friday: 8:30am Weightlifting Class / 9:30am CrossFit 2 Deadlift E90F9 *Work Up to 80% Beforehand *Increase Each Set AMRAP 12 12/9 Cal Row 12 Pull-Up (c2b) 12 Ring Dips Core: 3x 30 Sec Band Push Away Left...

SUNDAY 11.19.17

Weightlifting Complex: 1 Hip/Pocket Clean 1 Hang Clean 1 Clean + FS + Jerk *20 Min to Work up to Heavy Complex For time: 5 Power Clean 165/103lb 10 Box Jump 30/24” 15 Back Squat 165/103lb 10 Box Jump 30/24” 5 Power Clean 165/103lb Mobility: Band Ext. Rotation 2x15...

SATURDAY 11.18.17

Partner Workout 10 Min to Work-Up 1-1-1-1-1 Press *Combine 2 Heaviest Reps for Team Score 16 Min AMRAP: 30 Press 115/63 *1 Partner Working on Press 60 Abmat Sit-Up 90 Double Under *Both Working During Sit-Up/DU *Add Best 2 Lifts + Total Reps for Team Score Mobility:...