Tuesday 9.19.2017

CrossFit Workout of the Day

1. 5 sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

2. 7 Rounds For Time:
7 Push Press (115/75)
7 Toes-to-Bar

3. Mobility: Eagle Arms/Saddle Legs,
Lizard Pose, Pigeon Pose

Monday 9.18.2017

CrossFit Workout of the Day

1. 4 sets of:
DB Walking Lunges x 20 steps @ 1010
Rest 30 seconds
Ring Dips x Max Reps @ 2111
Rest 90 seconds

2. For Time:
40 – 30 – 20 – 10
Wall Ball (20/14)
Alt. DB Snatch (50/35)

3. Mobility: Seated Forward Fold,
Half Frog Pose, Butterfly Pose

Friday 9.15.2017

CrossFit Workout of the Day

1. 3 sets of:
Front Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes

2. In teams of 2, alternate rounds
15 minute AMRAP:
10 Thrusters (95/65)
10 Pull-ups

3. Mobility: Twisted Cross Pose,
Dragon Pose, Lizard Pose

Thursday 9.14.2017

CrossFit Workout of the Day

1. For Time:
Row 800m
Run 800m
60 KB Swings (53/35)
60 Wall Balls (30/20)
40 Push-up
40 Pull-ups
20 Burpees
20 Overhead Squats (155/105)

2. Mobility: Eagle Arms/Saddle Legs,
Seated Straddle, Child’s Pose

Wednesday 9.13.2017

CrossFit Workout of the Day

1. Every minute, for 8 minutes:
Hang Snatch + Snatch

2. 4 Rounds For Time:
25ft Handstand Walk (20 Thomas Touches)
12 Alt. Pistols
9 Power Snatch (135/95)

3. Mobility: Standing Straddle,
Half Front Splits, Dragon Pose

Tuesday 9.12.2017

CrossFit Workout of the Day

1. 4 sets:
Back Squat x 5-7 reps
Rest 30 seconds
Ring Support x 30-45 sec
Rest 60 seconds

2. 12 min AMRAP:
30 Wall Balls (20/14)
30 Double-Unders

3. Mobility: Dragon Pose,
Lizard Pose, Pigeon Pose

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 Push Jerks (115/75)
2001m Row/Run