Monday 12.10.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Snatch + Snatch
*Build to today’s heavy complex

2. 3 Rounds For Time:
75 Double-Unders
15 Overhead Squats (135/95)

3. Mobility: Spend 1-2 minutes:
Death Stretch (each leg)
Lacrosse Ball on Upper Back

Friday 12.7.2018

CrossFit Workout of the Day

1. Alternate movements with a partner…
30 minute AMRAP:
50 Double-Unders
40 KB Swings (53/35)
30 Wall Balls (20/14)
20 Box Jumps (24/20)
10 Toes-to-Bar

*Partner A does 50 DU’s, Partner B does 40 KBS,
Partner A does 30 WBS, Partner B does 20 Box Jumps…

2. Mobility: Standing Straddle,
Eagle in Saddle Legs, Child’s Pose

Thursday 11.6.2018

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Split Jerk x 2 reps
*Build slowly over 12 sets

2. 5 minute AMRAP:
5 Burpee Box Jump Overs (24/20)
5 Ring Dips
5 Hang Power Snatch (115/75)
Rest 2 minutes, then Repeat

3. Mobility: Archer with Saddle Legs,
Half Frog Pose, Seated Forward Fold

Wednesday 12.5.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Clean + Clean
*Build to today’s heavy complex

2. Every 90 seconds, for 15 minutes:
Station 1: 5 Hang Squat Cleans
Station 2: 18/12 Calorie Row or AB
*Athletes may pick load, but make it challenging
with good mechanics throughout

3. Mobility: Dragon Pose, Lizard Pose,
Child’s Pose

Tuesday 12.4.2018

CrossFit Workout of the Day

1. Front Squat
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 75%
Set 3: 1 rep @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: 3 reps @ heavy as possible

2. For Time:
30 DB Thrusters (50/35)
30 Deadlifts (155/105)
20 DB Thrusters
20 Deadlifts
10 DB Thrusters
10 Deadlifts

3. Mobility: Supine Twist Pose
Half Frog Pose, Butterfly Pose

Monday 12.3.2018

CrossFit Workout of the Day

1. 3 sets for Max Reps of:
Unbroken Bench Press (M 100% BW, F 75% BW)
Rest 15 seconds
Unbroken Strict Pull-ups
Rest 2 minutes

2. Every 5 minutes, for 15 minutes:
Row 500m
30 Double-Unders
15 Shoulder-to-Overhead (115/75)

3. Mobility: Spend 1-2 minutes at each:
Soft Tissue work on Legs, Upper Back and Lats

Friday 11.30.2018

CrossFit Workout of the Day

1. 4 sets of:
Pause Deadlift x 5-6 reps (Start @ 60-65% and build by feel)
*Pause for 2 seconds at mid-patella, and then finish the lift
Reset from the floor before each lift.

2. 3 Rounds For Time:
50 Double-Unders
10 Power Cleans (135/95)

North & South – Free Friend Friday

1. Teams of 2:
15 minute AMRAP
60 Double-Unders
40 KB Swings
60 Burpees
40 Box Jumps

2. TABATA (8 intervals of:)
Sit-up (:20)
Hollow Hold (:10)

3. Mobility: Spend 1-2 minutes at each:
Soft Tissue work on Legs, Upper Back and Lats