Friday 1.29.2016

Workout of the Day 1. Build to a heavy single Power Snatch 2. 10 minute AMRAP: 5 Strict HSPU 10 Strict Pull-ups 15 Burpee Box Jump Overs (24/20) 3. Mobility: Twisted Cross, Extended Leg Supine Twist Standing Forward Fold with Arms Post your results to the...

Thursday 1.28.2016

Workout of the Day 1. Spend 10-15 minutes Work on Muscle-up Progressions 2. 8 minute AMRAP: 40 DU’s 15 Power Snatch (115/75) 40 DU’s 15 Thrusters (135/95) 40 DU’s Max Power Cleans (185/125) 3. Mobility: Butterfly, Frog Pose, Seated Straddle Post your...

Wednesday 1.27.2016

Workout of the Day 1. Build to heavy single Power Clean + Push Jerk 2. For Time: 25-20-15-10 Pull-ups Shoulder-2-OH (115/75) Sit-up 3. Mobility: Standing Straddle, Archer Pose Child’s Pose with Arms Post your results to the...

Tuesday 1.26.2016

Workout of the Day 1. 4 sets: Chin-Over-Bar Hold x 30-45 sec DU x 30-40 reps Strict HSPU x 6-8 reps Rest 60 sec between movements 2. 12 minute AMRAP: With a Partner 40 KB Swing (53/35) 20 Deadlifts (225/155) 40 Air Squats 20 Burpees-Over-Bar *Rest while partner works...

Monday 1.25.2016

Workout of the Day 1. Back Squat Set 1: 5 reps @ 60% Set 2: 3 reps @ 70 % Set 3: 2 reps @ 80% Set 4: 2 reps @ 90% Set 5: Max reps @ 80% 2. CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (135/95...