Thursday 1.10.2019

CrossFit Workout of the Day 1. Every 3 minutes, for 18 minutes: Station 1: 3 minutes of Rope Climb Skill Practice Station 2: 3 minutes of Handstand Walk Practice Station 3: 3 minutes of Muscle-up Skill Practice 2. 2 Rounds For Max Reps: 3 minutes of Assault Bike or...

Wednesday 1.9.2019

CrossFit Workout of the Day 1. “Mad Apple Test #5” 15/10 Calorie Row 30 Wall Balls (20/14) 15 Toes-to-Bar 30 Box Jumps (24/20) 15 KB Swings (53/35) 30 Alt. DB Snatch (50/35) 15 Push Press (135/95) 30 Burpees 15 Snatches (135/95) *Athletes will start with a...

Tuesday 1.8.2019

CrossFit Workout of the Day 1. Take 15-20 minutes and build to today’s 1RM Deadlift 2. 10 minute AMRAP: 6 Deadlifts (225/155) 12 Deficit Handstand Push-ups (4″/2″) *Use 45lb plate for 4″ deficit and 25lb plate for 2″ deficit –...

Monday 1.7.2019

CrossFit Workout of the Day 1. In Teams of 2, Alt. Partners… 6 sets of: 500m Row *Each partner Rows 500m x 3 Rest 3 minutes, then… 6 sets of: Max Unbroken Wall Balls (20/14) *Each partner does 3 sets Rest 3 minutes, then… Every minute, for 10...

Friday 1.4.2019

CrossFit Workout of the Day 1. “The Hammy” For Time: 1000m Row 7 Squat Clean and Jerks (135/95) 50 Push-ups 7 Squat Clean and Jerks (135/95) 50 Sit-ups 7 Squat Clean and Jerks (135/95) 50 Box Jumps (24/20) 7 Squat Clean and Jerks (135/95) 50 Pull-ups 7...

Thursday 1.3.2019

CrossFit Workout of the Day 1. 6 sets of: Strict Press x 2-3 reps @ 20X1 Rest 2 minutes b/w sets 2. Every minute for 15 minutes: Station 1: 12 Chest-to-Bar Pull-ups Station 2: 9 Strict Handstand Push-ups Station 3: 30 Double-Unders + 10 Alt. KB Lunges* (53/35)...