Tuesday 2.20.2018

CrossFit Workout of the Day

1. Every 5 minutes, for 30 minutes:
10 Alt. DB Snatch (50/35)
15 Toes-to-Bar
20 Push-ups
25 Wall Balls (20/14)
*Score is slowest time

2. Mobility: Standing Straddle,
Lizard Pose, Pigeon Pose

Monday 2.19.2018

CrossFit Workout of the Day

**NO CHILDCARE AT 9:30AM**
We apologize for any inconvenience

1. 6 sets of:
Deadlift x 3 reps @ 75% of 1RM
*Let the barbell come to a dead stop
before each pull

2. For Time:
21 – 15 – 9
Clean and Jerk (135/95)
Handstand Push-up

3. Mobility: Seated Straddle,
Half Frog Pose, Child’s Pose

Friday 2.16.2018

CrossFit Workout of the Day

1. Build to today’s heavy…
3-Position Snatch
(2″ off floor, mid-patella, hang)

2. For Time:
50 Burpee Pull-ups

Rest 3 minutes, then…

For Time:
50 Burpee Box Jump Overs (24/20)

2. Mobility: Standing Straddle,
Archer Pose with Saddle Legs, Lizard Pose

Thursday 2.15.2018

CrossFit Workout of the Day

1. 5 sets of:
Strict Press x 3 reps
*Between sets 30 UB Double-Unders
or 60 seconds of DU practice

2. 5 Rounds:
3 minute AMRAP:
Row 500m
Max Toes-to-Bar
Rest 3 minutes

3. Mobility: Seated Forward Fold,
Lizard Pose, Pigeon Pose

Wednesday 2.14.2018

CrossFit Workout of the Day

Happy Valentine’s Day!!

1. Spend 10-15 minutes working on a
skill of your choice

2. In teams of two, 20 minute AMRAP:
100 Partner Wall Balls (20/14)
50 HSPU (partner holds Handstand)
100 Box Jumps (partner hangs from bar)
50 Alt. DB Lunges (50/35) (partner holds plank)

3. Mobility: Seated Straddle, Frog Pose,
Child’s Pose

Tuesday 2.13.2018

CrossFit Workout of the Day

1. Build to today’s heavy…
3-Position Clean
(2″ off floor, mid-patella, hang)

2. 15 minute AMRAP:
50 Double-Unders
4 Squat Cleans (205/145)
1 Round of “Mary”
15 Pull-ups
10 Alt. Pistols
5 HSPU

3. Mobility: Archer with Saddle Legs,
Dragon Pose, Pigeon Pose

Monday 2.12.2018

CrossFit Workout of the Day

1. 5 sets of:
Front Squat x 5 reps @ 31X1
Rest 2-3 minutes between sets

2. Every 2 minutes, for 12 minutes:
6 Bar Facing Burpees
9 Hang Power Snatch (115/75)
12 Box Jumps (24/20)

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