Monday 8.20.2018

CrossFit Workout of the Day 1. Deadlift Set 1: 10 reps @ 50% Set 2: 10 reps @ 60% Set 3: 10 reps @ 65% Set 4: 8 reps @ 75% Set 5: 6 reps @ 85% *Goal is not weight, but moving well through all reps 2. 4 Rounds For Time: 24 KB Swings (70/53) 12 Alt. Reverse Lunges with...

Friday 8.17.2018

CrossFit Workout of the Day 1. Every 90 seconds, for 30 minutes: Station 1: 25/18 Calories on AB Station 2: 15 Burpee Box Jump Overs (24/20) Station 3: 200m Run Station 4: 10 DB Box Step Overs (50/35) *Scale repetions to finish the entire workout without falling short...

Thursday 8.16.2018

CrossFit Workout of the Day 1. Every 2 minutes, for 10 minutes: Strict Press Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 90% Set 4: 2 reps @ 85% Set 5: 1 rep @ 90% 2. For Time: Row 500m 15 Toes-to-Bar 15 Strict Handstand Push-ups Run 400m 15 Toes-to-Bar 15...

Wednesday 8.15.2018

CrossFit Workout of the Day 1. Spend 10-15 minutes working on a Skill of your choice 2. 12 minute AMRAP: 40 Double-Unders 30 KB Swings (53/35) 20 Alt. Pistols 3. Mobility: Seated Forward Fold, Lizard Pose, Pigeon...

Tuesday 8.14.2018

CrossFit Workout of the Day 1. Every 3 minutes, for 12 minutes: Tempo Back Squat x 5 reps @ 32X1 *Stick to the tempo 2. “Fran on Repeat” Every minute, for 5 minutes: 12 Thrusters (95/65) 12 Pull-ups *If athletes do not have a sub 5 minute Fran scale down...