Wednesday 11.30.2016

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Clean and Jerk x 1.1 *Rest 10 seconds between reps Loads per set: 60%, 65%, 70%, 75% x 2, 80% x 2, 85% x 2, 90% 2. For Time: 100 Double-Unders 30 Clean and Jerks (135/95) Run 800m 3. Mobility: Seated Forward...

Tuesday 11.29.2016

CrossFit Workout of the Day 1. 5 sets: Strict Ring Dip x 6-8 reps Wt. Plank x 60 seconds *Rest as needed 2. 3 Minutes At Each Station: Row for Calories Shoulder-to-Overhead (115/75) Power Snatch HSPU *Score = total reps 3. Mobility: Eagle Arms in Saddle Legs,...

Monday 11.28.2016

CrossFit Workout of the Day 1. Front Squat Sets 1-3: 5 reps @ 60-70% of 1RM Sets 4-6: 3 reps @ 70-80% Sets 7-9: 2 reps @ 80-90% 2. 10 minute AMRAP: 5 Deadlifts (315/225) 10 Burpee Box Jumps (24/20) 3. Mobility: Standing Straddle, Lizard Pose, Half Front Splits Pose...

Friday 11.25.2016

CrossFit Workout of the Day **10am CLASS ONLY** 18 minute AMRAP: 5 Front Squats (185/125) 2 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Post your results to the...

Thursday 11.24.2016

CrossFit Workout of the Day **10am CLASS ONLY** “12 Days of Thankfulness” For Time: 1 200m Run 2 Muscle-ups (4 pull-ups) 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 HSPU 6 Toes to Bar 7 KB Swings (53/35) 8 KB Goblet Squats 9 Ring Dips 10 Alt. KB Lunges 11...