Workout of the Day

WOD: Workout of the Day August 16th, 2018

WOD Lifting Big Clean Complex 1-1-1-1-1 5 sets of the following Complex High Hang Squat Clean Hang Squat Clean Squat Clean Push Press High Hang Squat Clean Hang Squat Clean Squat Clean Push Jerk High Hang Squat Clean Hang Squat Clean Squat Clean Split Jerk *Hold onto the bar the entire time. If you do… Read more »

WOD: Workout of the Day August 15, 2018

WOD Liftinh Front Squat 3-3-3 *heaviest weight per set* For Time 100 Handstand Push-Ups Each time you break complete 15 second L-Sit *The goal here is to break no more than 12 times. Look to DB Push Presses at a heavy and challenging weight for a substitution.* Accessory 3 x 20 Banded Ab Mat Sit… Read more »

WOD: Workout of the Day August 14, 2018

WOD AMRAP AMRAP 5 5 Squat Snatches 135/95 lbs 7 Burpees Rest 2 minutes (Goal 5+ rounds) AMRAP 4 3 Squat Snatches 155/105 lbs 5 Bar Facing Burpees Rest 2 minutes (Goal 4+ rounds) AMRAP 4 3 Squat Snatches 185/135 lbs 5 Bar Facing Burpees Rest 2 minutes (Goal 4+ rounds) AMRAP 3 1 Squat… Read more »

WOD: Workout of the Day August 13, 2018

WOD Lifting Deadlift 1 x 2 @ 80% Deadlift 8 x 3 @ 65 *rest 1:30 between sets!!* Week 2 of this Deadlift cycle. Two important notes, ensure that your percentages are based on your current 1RM with 20 pounds added to it. For example, if your 1RM is 100 lbs, you would calculate percentages… Read more »

WOD: Workout of the Day August 11, 2018

WOD Lifting Overhead Squat 1 x 3 Conditioning For Time: Athletes will form teams of TWO and complete the following work. One athlete working at a time. Both athletes must wear a 20# vest to complete work as prescribed. 3 Rounds for Time 100 Calorie Row 75 Barbell Sumo Deadlift High Pull 75/55 lbs 50… Read more »

WOD: Workout of the Day August 8, 2018

WOD CrossFit 3 Rounds for Time: 10 Thrusters 155/105 lbs 10 Ring Muscle-Ups Run, 400 m Accessory  Midline: 75 GHD Plate Muscle Snatches 5lbs (each time you break complete 10 banded abmat sit-ups)