Workout of the Day

May 28th, 2018

Class times 6am, 7:30am,9am and 10:30am
“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you’ve got a 20-lb. vest or body armor, wear it.
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May 25th, 2018

Work Out of the Day
Every 2 minutes, for 20 minutes (10 sets):
Snatch 1.1
(rest 5-10 seconds between singles)
Build over the course of the 10 sets.
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell or KB Snatches 
10 Strict Handstand Push-Ups
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Work Out of the Day

Work Out of the Day 

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps 
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps 
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Metcon
In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 400 Meter Run
Station 3 – Rest
Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes.

May 23rd, 2018

Work Out of the Day

In teams of three, complete as many rounds as possible in 15 minutes of:
5 Power Cleans (135/95 lbs)
10 Box Jump-Overs (24″/20″)
RX+ 165/115
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push-ups (Hand Release)
20 Russian KB Swings (53/35)
RX+ 70/53
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 


May 22nd, 2018

Work Out of the Day
For time: (time trial TT)
Row 1000 Meters
Rest until relatively recovered, and then…
Strength
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds after each arm
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May 21st, 2018

Work Out of the Day
Strength
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
WOD
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups

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May 18th, 2018

Work Out of the Day

“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

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May 17th, 2018

Work Out of the Day

Weightlifting
Deadlift (3-3-3-3-3)
 Accessory Work (pick two)
Reverse Hyper 3×10
Hamstring curls 3×10 (Sliders)
Back ext 3×10
Weighted Box Step-ups 3×10(each leg)
 
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May 16th, 2018

Work Out of the Day
Strength
Emom x 12
Hang Squat Clean + Jerk (1-1-1-1-1-1-1-1-1-1-1-1)
Metcon (AMRAP – Reps)
Amrap in 10minutes
35 Double Unders
Clean Ladder 6,9,12,15…
RX 135/95
RX+165/115

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May 15th, 2018

Work Out of the Day

Strength
Front Squat (2-2-2-2-2)
 
Metcon (Time)
For time:
Row 1200m or Run 1200m
60 Wallballs
30 Burpee Box Jumps
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