Monday 9.11.2017

CrossFit Workout of the Day 1. “September 11th Memorial WOD” For Time: 2001m Row/Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (170/120) 11 HSPU 11 KB Swings (70/53) 11 Toes-to-Bar 11 Deadlifts (170/120) 11...

Friday 9.8.2017

CrossFit Workout of the Day 1. Spend 10-15 minutes, build To today’s heavy 1RM Snatch 2. 3 Rounds For Time: 10 Shoulder-to-Overhead (155/105) 20 Alt. DB Snatch (50/35) 30 KB Swings (53/35) 3. Mobility: Seated Forward Fold, Half Frog Pose, Butterfly...

Thursday 9.7.2017

CrossFit Workout of the Day 1. 4 sets of: Strict Press x 5-7 reps Rest 30 seconds Front Racked DB Lunge x 8 steps each leg Rest 60 seconds 2. 10 minute AMRAP: 5 Power Cleans (135/95) 10 Strict HSPU 3. Mobility: Archer Pose/Saddle Legs, Seated Straddle, Pigeon...

Wednesday 9.6.2017

CrossFit Workout of the Day 1. Spend 15-20 minutes, build To today’s heavy 1RM Clean and Jerk 2. 8 minute AMRAP: 8 Deadlifts (275/195) 8 Chest-to-Bar Pull-ups 3. Mobility: Archer with Saddle Legs, Dragon Pose, Lizard...

Tuesday 9.5.2017

CrossFit Workout of the Day 1. 30 minute AMRAP: With a partner, alt rounds of: 10 Thrusters (95/65) 10 Box Jumps (24/20) Run 400m 2. Mobility: Standing Straddle, Eagle arms with Saddle Legs, Child’s...

Monday 9.4.2017

CrossFit Workout of the Day “White” 5 Rounds For Time: 3 Rope Climbs 10 Toe-to-Bar 21 Walking Lunges Run 400m Ashley White | Age 24 | Alliance, Ohio U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support...