Workout of the Day

SATURDAY 10.07.17

Team Series 5 AMRAP10 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized deadlifts Etc., adding 3 reps to each exercise every round. Rest 3 Minutes AMRAP10 100 Double Unders 50 Handstand Push-up *...

FRIDAY 10.06.17

15 Min to Heavy 1 Power Clean 5 RNFT: 5 Power Clean @75-80% of HS *Singles w/10-20 Sec Rest 10 Box Jump 20/15 Cal Bike Mobility: Banded Hamstring Seated Straddle Childs Pose...

THURSDAY 10.05.17

5RFT 50 Double Under 15 Pull-Up 15 Wallball 20/14lb to 10/9’ 100m Sled Push 65/45lb 3 Sets 8 Barbell Rollout 8 Goodmorning *Light Mobility: Couch Banded...

WEDNESDAY 10.04.17

“Game Day” *Timed Speed Triples 5 Sets 3 Front Skwat @50-55% of 1RM *Time Each Set *Prizes! *Rest 2 Min *1 Partner Records, Other SKWAT Partner Workout: 6 Rounds Each 5 Deadllift 245/183 10 Burpees 10/8 Cal Bike Mobility: Barbell Quad Mash PVC IT Mash Pigeon Don’t...

TUESDAY 10.03.17

10-15 Min Push-Press Heavy 1 EMOM 12 Push-Press x10 135/93lb Sprint 200m *Alternate Exercise Each Min Core Finisher: 5 Cycles 30 Sec Wt. Plank 45/25 30 Sec V-Up w/Medball 14/10 Mobility: Barbell Calf Mash Barbell PVC Thoracic Spine Mash * place barbell behind you and...

MONDAY 10.02.17

Team Series 4 For Time: 100 Cal Row *Switch as Needed 100 Toes to Bar/HKR Total 4 Sets 10 Wt. Push-Up 45/15 15 Ring Row 20 Plate Tricep Extension • Superset exercises Free Week Monday 10/9 - 10/15: Don’t forget we have bigger incentives in October for referrals and...

SATURDAY 09.30.17

For time: 50 synchronized wall-ball shots 30 cleans, 135/95lb – 95/65 50 synchronized wall-ball shots 20 cleans, 185/135lb. – 135/95lb 50 synchronized wall-ball shots 10 cleans, 225/155lb. – 155/105lb 12 Minute Cap 20/14lb to 10/9’ target 14/10lb to 9’ target Must be...

FRIDAY 09.29.17

Front Skwat 1RM 1-1-1-1-1-1-1-1 * Start at moderate weight and work your way up to heavy 1 rep. 4 Cycles: Wt. Plank 1 Min Russian Twist 1 Min Goblet Lunge 1 Min Accessory: 3 Sets 10 Back Extension 15 Sec L-Seat Mobility: 2 Min Each: Lizard...

THURSDAY 09.28.17

Monthly Challenge Test 2 Mile Run for time 4 Cycles: 40 On/20 Off Assault Bike for Cal Push Press  95/63lb Abmat Sit-up Accessory 3 Sets 30 Sec Wt. Plank 45/25 30 Sec Plate Raise Mobility: Box T-Spine T-Spine/Lat...

WEDNESDAY 09.27.17

5 RNFT: Sled Push 100m 45/25lb 3 Power Clean + 1 Jerk 5 Bar Muscle Up Max Effort Handstand Push-up then 3 Sets 30 Sec Hollow Hold ½ ME Reps Handstand Push-up Mobility: Couch Lat/Shoulder Complex Lax Ball • CrossFit will be announcing the second set of workouts of the...

TUESDAY 09.26.17

For Time: 3000/2500 Row 40 Burpees 2000/1500 Row 20 Burpees 1000/750m Row 10 Burpees 30 Min Time Cap Accessory 3 Sets: 15 DB Row *Each 15 DB Press *Each Mobility: Bad Girl 2 Calf mash (w/barbell or...

MONDAY 09.25.17

TEAM SERIES For time: 120 double-unders 120 chest-to-bar pull-ups 120 hang power snatches 120 double-unders Double Unders: athlete 1 does all 120, then athlete 2 does all 120. Singles is the scaling option Chest-to-Bar Pull-ups Switch every 15, scaled is jumping chest...

SUNDAY 09.24.17

Compound Set: Bench Press x5 Push-Up x 30 Sec Max Reps Rest 1 Min x5 3RNFT: 200m Sandbag Carry 10 RFE Split Squat *Each 10 Goodmornings *Light Mobility: Band Row x50 Total T-Spine Roll Lax Front Delt...

SATURDAY 09.23.17

Don’t forget today marks the first workout of the Team Series! 9-15-21 reps for time of: Synchronized thrusters 95/63 – 65/45lb Synchronized bar-facing burpees See more details Accessory Workout: 1 Mile Partner Sled Drag + Push 180/135lb Tie straps to the front and...