Friday 12.30.2016

CrossFit Workout of the Day 1. Build to today’s 3RM Deadlift 2. For Time: Row 1000m Rest 3 minutes For Time: 150 Wall Balls (20/14) *Note Row and Wall Ball time 3. Mobility: Seated Forward Fold, Butterfly Pose, Seated Straddle Pose **REMINDER** NO EVENING...

Thursday 12.29.2016

CrossFit Workout of the Day 1. “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. 2. 4 sets: Hollow Hold x 60 seconds Plank Hold x 60 seconds Rest as needed 3. Mobility:...

Wednesday 12.28.2016

CrossFit Workout of the Day 1. Spend 10-15 minutes working on Pull-ups or Toes-to-Bar 2. 10 minute AMRAP: 3 Strict Pull-ups 9 KB Swings (53/35) 25ft Handstand Walk (45 sec HS Hold) 3. Mobility: Pigeon Pose, Forward Fold, Child’s Pose Post your results to the...

Tuesday 12.27.2016

CrossFit Workout of the Day 1. Build to today’s 3RM Front Squat 2. 12 minute AMRAP: with a partner P1: Row 350m P2: AMRAP – 5 Thrusters (95/65) 5 Burpees *Score = total rounds 3. Mobility: Archer Pose in Saddle Legs, Dragon Pose, Pigeon Pose Post your...

Friday 12.23.2016

CrossFit Workout of the Day 1. Spend 10-15 minutes Clean Technique Work up to heavy single, but technique should be the priority 2. 10 minute AMRAP: 3 Power Cleans (heavy) 10 Burpees Over Bar 3. Mobility: Archer Pose in Saddle Legs, Dragon Pose, Pigeon Pose Post your...