Friday 9.30.2016

CrossFit Workout of the Day “Free Friend Friday” 1. For Max Reps: 60 seconds Max Calorie Row 60 seconds Max DB Snatch 60 seconds Max Sit-up Rest 60 seconds 4 rounds 2. For Time, With a Partner: 100/75 Calories on the Assault Bike 3. Mobility: Standing...

Thursday 9.29.2016

CrossFit Workout of the Day 1. Every minute, for 8 minutes: Even: Strict Press x 2-3 reps Odd: Weighted Plank Hold x 45 seconds 2. 14 minute AMRAP: 25 Toes-to-Bar 15 Power Cleans (95/65) 20 Toes-to-Bar 15 Power Cleans (135/95) 15 Toes-to-Bar 15 Power Cleans (155/105)...

Wednesday 9.28.2016

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Back Squat x 3 reps @ 75-80% 2. For Time: Run 600m 20 KB Swings (53/35) 40 DU’s Run 400m 20 KB Swings 40 DU’s Run 200m 20 KB Swings 40 DU’s 3. Mobility: Accumulate 2 minutes each leg/arm-...

Tuesday 9.27.2016

Workout of the Day 1. 5 sets: Weighted Pull-up x 2 reps *Or Strict Pull-up x 3 reps @ 31X1 2. 20 minute AMRAP: With A Partner, Alt. Rounds – Row 250/200m 3 Thrusters (155/105) 1 Rope Climb 3. Mobility: Twisted Cross Pose, Seated Straddle Pose, Butterfly Pose...

Monday 9.26.2016

CrossFit Workout of the Day 1. 6 minute AMRAP: Run 200m 10 DB Shoulder-to-Overhead (50/35) Rest 2 minutes 6 minute AMRAP: 20 Wall Balls (20/14) 10/5 Ring Dips Rest 2 minutes 6 minute AMRAP: 15/10 Calories on Assault Bike 10 Burpees 2. Finisher – Double-under...