Wednesday 7.12.2017

CrossFit Workout of the Day

1. Take 10-15 minutes
Build to today’s heavy Snatch

2. For Time:
Run 800m
50 Wall Balls (20/14)
30 Toes-to-Bar
15 Power Snatch @ 80% of today’s single

3. Mobility: Eagle Arms in Saddle Legs,
Pigeon Pose, Child’s Pose

Tuesday 7.11.2017

CrossFit Workout of the Day

1. 4 sets:
Push Jerk x 3 reps
Rest 60 seconds
Weighted Dip x 4-5 reps @ 2110
Rest 60 seconds

2. 10 minute AMRAP:
2 Ring Muscle-ups
4 Burpee Box Jump Overs (24/20)
6 Thrusters (135/95)

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

Monday 7.10.2017

CrossFit Workout of the Day

1. Take 10-15 minutes
Build to today’s heavy Clean

2. 3 Rounds For Time:
Run 400m
8 Hang Squat Cleans @ 80% of today’s single

3. Mobility: Standing Straddle, Half Frog Pose,
Pigeon Pose

Friday 7.7.2017

CrossFit Workout of the Day

1. 5 sets:
3-Position Snatch
(high hang, hang, then 2″ below the knee)
*pause 2 seconds in each position
before you snatch the weight

2. For Max Reps:
60 seconds Max Calorie Row
60 seconds Max Double-Under
60 seconds Max Burpee
Rest 60 seconds
4 Rounds

3. Mobility: Standing Straddle,
Lizard Pose, Child’s Pose

Thursday 7.6.2017

CrossFit Workout of the Day

1. Deadlift
Build to today’s 3RM

2. 12 minute AMRAP:
7 Box Jumps (30/24)
7 Hang Power Snatch (115/75)
7 Overhead Squats

3. Mobility: Eagle Arms with Saddle Legs,
Half Front Splits, Pigeon Pose

Wednesday 7.5.2017

CrossFit Workout of the Day

1. 5 sets:
Bench or Floor Press x 4-6 reps @ 20X1
Rest 1-2 minutes

2. 3 Rounds For Time:
Run 400m
15 HSPU
30 Air Squats

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

Tuesday 7.4.2017

CrossFit Workout of the Day

**Only 10am class today**

1. For Time (with a Partner)
200m Buddy Carry
50 Military Press (95/65)
50 Patriotic Push-ups
50 Saluting Snatches
50 Paratrooper Pull-ups
50 Corporal Cleans
50 Brave Burpees
50 Warrior Wall Balls (20/14)
50 Hero Toes-to-Bar
50 Devil Dog Doubles
200m Buddy Carry