Friday 12.29.2017

CrossFit Workout of the Day 1. 4 sets of: Back Squat x 3 reps @ 33X1 Rest 60 seconds DB Row x 6-8 reps each arm Rest 90 seconds 2. For Time: 30/20 Calorie Row 9 Shoulder-to-Overhead (185/125) 20/15 Calorie Row 6 Shoulder-to-Overhead 10 Calorie Row 3...

Thursday 12.28.2017

CrossFit Workout of the Day 1. Work up to heavy single Clean & Jerk 2. CrossFit Open 15.1 9 minute AMRAP: 15 Toes-to-Bar 10 Deadlifts (115/75) 5 Snatches Immediately followed by… Find 1RM Clean & Jerk 6 minute Time Cap 3. Mobility: Archer Arms with...

Wednesday 12.27.2017

CrossFit Workout of the Day 1. Split Jerk Set 1: 3 reps @ 60-65% Set 2: 3 reps @ 70-75% Set 3: 1 rep @ 80-85% Set 4: 1 rep @ 85-90% Set 5: 1 rep @ 90-95% Set 6: 1 rep @ 95% Set 7: Test 1RM 2. 3 Rounds For Time: Run 400m 30 Wall Balls (20/14) 20 Ring Dips 3. Mobility:...

Tuesday 12.26.2017

CrossFit Workout of the Day 1. Build to today’s 1RM Power Snatch 2. 15 minute AMRAP: 50ft Handstand Walk (25 Thomas Touches) 10 Burpee Box Jump Overs (24/20) 30 Double-Unders 3. Mobility: Eagle Arms with Saddle Pose, Half Frog Pose, Child’s...