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Workout of the Day
CROSSFIT Strength Wendler Bench Press Week 2 Using 90% of your 1RM 3 reps at 70% 3 reps at 80% 3+ reps at 90% Metcon 3 rounds 2 minutes to accomplish the following: 15 ring dips 15 pull ups Max reps...
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Workout of the Day
CROSSFIT Partner WOD “I go, you go” 3000m row Immediately after, 3 minutes max reps burpees (both athletes working at the same time) CROSSFIT LITE Partner WOD “I go, you go” Goal: FASTEST team time...
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Workout of the Day
CROSSFIT EMOM for 20 Minutes: Odd, 3 push jerks (155#/105#)* Even, 200m run CROSSFIT LITE 10-9-8-7-6-5-4-3-2-1 DB push presses, 35#/25# 1-2-3-4-5-6-7-8-9-20 Pull ups WEIGHTLIFTING Power Clean from...
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Workout of the Day
CROSSFIT Strength Wendler Back Squat Week 2 Using 90% of your 1RM 3 reps at 70% 3 reps at 80% 3+ reps at 90% Metcon 3 rounds 1 minute at each station with 15 seconds to rotate: Row for calories Front...
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CROSSFIT 10-8-6-4-2-4-6-8-10 Power cleans, 155#/105# HSPU’s rest 3 minutes Finisher 2x400m run with 2 minutes rest between each CROSSFIT LITE 10-9-8-7-6-5-4-3-2-1 DB hang power cleans, 40#/25#...
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CROSSFIT “Jerry” Run 1 mile Row 2K Run 1 mile CROSSFIT LITE 150 double unders/300 single unders 1 mile run 150 double unders/300 single unders
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Workout of the Day
CROSSFIT Strength Wendler OHS, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Metcon “Diane” 21-15-9 Deadlifts, 225#/155# HSPU CROSSFIT LITE 21-15-9 Front...
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Workout of the Day
CROSSFIT Strength Wendler Bench Press, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Metcon 4 rounds 200m run 15 push ups 10 Pendlay rows, 135#/95#...
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Workout of the Day
CROSSFIT AMRAP in 18 minutes: 3 muscle ups 6 KB/DB snatches (each arm) 9 wall balls, 20#/14# CROSSFIT LITE 7 rounds: 5 box jumps, 24″/20″ 7 burpees 9 kb swings, 70#/55# STRENGTH 5×5 Heavy Box Squats...
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Workout of the Day
CROSSFIT EMOM for 20 Minutes: Odd, 3 power cleans (185#/125#)* Even, 30 double unders CROSSFIT LITE EMOM for 20 minutes: Odd, 5 DB hang power cleans, 40#/25# Even, 7 burpees WEIGHTLIFTING Drop Snatch...
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Workout of the Day
CROSSFIT Strength Wendler Back Squat, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Metcon 10-8-6-4-2 Front squats, 155#/105# *30 double unders after...
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Workout of the Day – 8/8/2014
AMRAP 15 mins: Deadlifts, Alternating Goblet Lunges and AbMat Sit-ups
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Workout of the Day – 8/9/2014
AMRAP 15 mins: Deadlifts, Alternating Goblet Lunges and AbMat Sit-ups
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Workout of the Day – 8/10/2014
AMRAP 15 mins: Deadlifts, Alternating Goblet Lunges and AbMat Sit-ups
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Workout of the Day – 8/11/2014
AMRAP 15 mins: Deadlifts, Alternating Goblet Lunges and AbMat Sit-ups
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Workout of the Day – 8/12/2014
AMRAP 15 mins: Deadlifts, Alternating Goblet Lunges and AbMat Sit-ups
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