Friday 1.18.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Power Snatch x 2 reps *Build to today’s heavy double 2. For Time: Row 1000m 30 Power Snatches (135/95) 10 Ring Muscle-ups (20 Chest-to-Bar Pull-ups) 3. Mobility: Dragon Pose, Half Front Splits,...

Thursday 1.17.2019

CrossFit Workout of the Day 1. 4 sets of: Hanging L-sit Hold x 30-45 seconds Rest 30 seconds Tempo Push-ups x 8-10 reps @ 31X1 Rest 30 seconds Tempo Goblet Squats x 8-10 reps @ 33X1 Rest 60 seconds 2. 4 Rounds of: 20 Alt. DB Snatch (50/35) 10 Strict Pull-ups 3....

Wednesday 1.16.2019

CrossFit Workout of the Day 1. Partners Alt. Full Rounds for a 20 minute AMRAP: 10 Hang Squat Cleans (135/95) 10 Shoulder-to-Overhead 10 Box Jumps (30/24) 2. Mobility: Standing Straddle, Eagle in Saddle Legs, Child’s...

Tuesday 1.15.2019

CrossFit Workout of the Day 1. Every 2 minutes, for 16 minutes: Back Squat Set 1: 5 reps @ 70-75% Set 2: 5 reps @ 75-80% Set 3: 3 reps @ 80-85% Set 4: 2 reps @ 85-90% Set 5: 2 reps @ 90-95% Sets 6-8: 1 rep @ 95+% 2. 12 minute AMRAP: 40 Double-Unders 20 KB Swings...

Monday 1.14.2019

CrossFit Workout of the Day 1. 4 sets of: Front Racked Alt. Reverse Lunges x 16-20 steps Rest 90 seconds Weighted Pull-up x 4-6 reps @ 2110 Rest 90 seconds 2. For Time: 40 Wall Balls (20/14) 20 Pull-ups 30 Wall Balls 15 Pull-ups 20 Wall Balls 10 Pull-ups 10 Wall Balls...