Workout of the Day

WOD: Workout of the Day January 30, 2019

WOD Warm Up 2 – 3 Rounds 10 Barbell Good Morning 10 Behind the Neck Snatch Press 10 Laying Hammie 5 Kip Swing Conditioning For Time: 25 Handstand Push Ups 25 Power Snatch 95/65 25 Chest to Bar Pull Up 25 Clean and Jerks 95/65 25 Chest to Bar Pull Up 25 Cluster 95/65 25… Read more »

WOD: Workout of the Day January 29, 2019

WOD Warm Up 5 Rounds Attempt to row exactly 100 meters Row as fast or as slow as possible but you cannot pull after 80 meters Meters over/under 100, do that many burpees Conditioning Alternating EMOM 30 Min 20/17 Bike calories Rest 1 minute  

WOD: Workout of the Day January 28, 2019

WOD Warm Up Easy Bike or Row 3-5 min 3 Rounds: 5 Single Arm Dumbbell Press + windmill each arm 10 Banded Good Morning 40 Plyo Skier Conditioning CrossFit Games Open 17.1 For Time: 10 Alternating DB Snatch 50/35 15 Burpee Box Jump Over 24/20 20 Alternating DB Snatch 50/35 15 Burpee Box Jump Over… Read more »

WOD: Workout of the Day January 26, 2019

Partner WOD 10 RFT 15/12 Bike Cals 2 Rope Climbs 45 Double Unders 10 Box Jump 30/24 One partner works at a time. Alternate rounds till each partner accumulates 5 rounds. Treat work as a sprint.  

WOD: Workout of the Day January 25, 2019

WOD Warm Up Tabata Bike 8 Rounds 20 seconds hard / 10 easy Conditioning For Time 50 Hang Power Cleans 155/105 Every time you break complete 10 Calorie Row Goal: Break no more than 8 times Compare to 3/6/18

WOD: Workout of the Day January 24, 2019

WOD Warm Up 2 – 3 Rounds 50 Ft High Knees 50 Ft Butt Kicker 5 Pike Compressions 50 Singles 50 Plyo Skier Skill 10 Min of Handstand / Handstand Walk practice Conditioning 20 – 18 – 16 – 14- 12- 10 – 8 – 6- 4 – 2 Bike Cals Row Cals Goal Sub… Read more »

WOD: Workout of the Day January 23, 2019

WOD Warm Up 3 Rounds 20 Plate Hops 10 Banded Good Morning 3 Kip Swing + 1 Pull Up + 3 Kip Swing 10 Air Squat Conditioning Nicholas 4 Rounds 90 Double Unders 28 Wall Ball 20/14 12 Bar Muscle Ups 11 Power Cleans 155/105 Goal: Sub 25 min Time Cap: 30 min

WOD: Workout of the Day January 18, 2019

WOD Warm Up 3 Way Hip Stretch / Hip Flexor Flow 2 – 3 10 Lateral lungeĀ (Cossack Squat) 10 Cal Bike or Row 10 Hang Muscle Clean 10 Reverse Grip Press Conditioning 3 Rounds 20 Calorie Bike 20 Thrusters 95/65 Rest 5 Minutes 3 Rounds 20 Calorie Bike 20 Clean and Jerk 95/65 Goal: Sub… Read more »