Wednesday 9.30.2015

Workout of the Day Clean & Jerk Find your 1 rep max. then 4 Rounds For Time: 30 Push-ups 20 Push Press (115/75) 20 Front Squats 30 Sit-ups *Courtesy of CrossFit.com Post your results to the Whiteboard. Skip ahead to 1:10 to watch the final heat of the 2015 Reebok...

Tuesday 9.29.2015

Workout of the Day 3 sets (not for time) Strict HSPU x 5-7 reps Plank Hold x 45-60 seconds then For Time: 21-15-9 Overhead Squat (95/65) Toes-2-Bar *Run 400m between each set Post your results to the...

Monday 9.28.2015

Workout of the Day EMOM for 6 minutes: Front Squat x 3 reps then 15 min AMRAP: 40 Wall Balls (20/14) 30 Cleans (95/65) 30 Wall Balls 30 Cleans (135/95) 20 Wall Balls 30 Cleans (185/125) 10 Wall Balls Max Cleans (225/155) Post your results to the...

Friday 9.25.2015

Workout of the Day EMOM for 8 minutes: Even: TNG Power Clean x 3 reps Odd: Dip x 7-9 reps *Work on smooth touch-n-go reps while maintaining solid technique then For Time: 10-9-8-7-6-5-4-3-2-1 Shoulder-to-Overhead (115/75) Pull-up Post your results to the...

Thursday 9.24.2015

Workout of the Day 5 sets: Push Press x 2 + Push Jerk x 2 reps Build each set then 5 Rounds 3 min AMRAP: Run 200m 15 Wall Balls Max Burpee Box Jumps (24/20) Rest 1 minute b/w Post your results to the...