Workout of the Day

WOD: Workout of the Day February 5, 2019

WOD Warm Up Easy AMRAP 5-6 5 Single Arm KB Clean (each side) 5 Single Arm KB Press (each side) 5 Kettlebell Snatch (each side) 50 Single Under Conditioning For TimeL 3000/2100 m bike 15 Snatches 155/105 Row 1000 m 15 Clean and Jerk 185/135 3000/2100 m Bike Goal: 20 Min Time Cap: 25 Min

WOD: Workout of the Day February 4, 2019

WOD Warm Up Bike/Row 3-5 min 3 Round 10 Single Leg Dumbbell deadlift each side 5 Low Ring Transition 5 Jumping Ring Dip 10 Band Pull Apart Conditioning 3 Rounds: 21 Thruster 95/65 15 Sumo Deadlift High Pull 95/65 9 Muscle Ups Goal: Sub 12 Minute Time Cap: 16 minute

WOD: Workout of the Day February 1, 2019

WOD  Warm Up Hip Flexor Flow / 3 Way Hip 3 Rounds 7 Goblet Squat 7 Banded Russian KB Swing 7 Reverse Grip Press 45 Sec Bike/Row Conditioning 5 RFT 7 Back Squat 225/155 11 Double Kettlebell Clean and Jerks 53/35 Goal Sub 9 Min Compare to 11/1/17

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