Friday 9.8.2017

CrossFit Workout of the Day

1. Spend 10-15 minutes, build
To today’s heavy 1RM Snatch

2. 3 Rounds For Time:
10 Shoulder-to-Overhead (155/105)
20 Alt. DB Snatch (50/35)
30 KB Swings (53/35)

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

Thursday 9.7.2017

CrossFit Workout of the Day

1. 4 sets of:
Strict Press x 5-7 reps
Rest 30 seconds
Front Racked DB Lunge x 8 steps each leg
Rest 60 seconds

2. 10 minute AMRAP:
5 Power Cleans (135/95)
10 Strict HSPU

3. Mobility: Archer Pose/Saddle Legs,
Seated Straddle, Pigeon Pose

Wednesday 9.6.2017

CrossFit Workout of the Day

1. Spend 15-20 minutes, build
To today’s heavy 1RM Clean and Jerk

2. 8 minute AMRAP:
8 Deadlifts (275/195)
8 Chest-to-Bar Pull-ups

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

Tuesday 9.5.2017

CrossFit Workout of the Day

1. 30 minute AMRAP:
With a partner, alt rounds of:
10 Thrusters (95/65)
10 Box Jumps (24/20)
Run 400m

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

Monday 9.4.2017

CrossFit Workout of the Day

“White”
5 Rounds For Time:
3 Rope Climbs
10 Toe-to-Bar
21 Walking Lunges
Run 400m

Ashley White | Age 24 | Alliance, Ohio

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday 9.1.2017

CrossFit Workout of the Day

1. Kipping Pull-up Work
Or…
4 sets of:
3 Strict Pull-ups + 3 Kipping Pull-ups +
3 Chest-to-Bar Pull-ups

2. 4 Rounds For Time:
15 Deadlifts (185/125)
20 Sit-ups
2 Rope Climbs

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

Thursday 8.31.2017

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Strict Press
Set 1: 3 reps
Set 2: 2 reps
Set 3: 1 rep
Set 4: 3 reps
Set 5: 2 reps
Set 6: 1 rep
*Athletes may dictate load

2. Every minute, for 12 minutes:
Minutes 1-4: AB/Row x Max Cal in 30 seconds
Minutes 5-8: Strict HSPU x Max reps in 30 seconds
Minutes 9-12: Burpees x Max reps in 30 seconds

3. Mobility: Eagle with Saddle Legs, Supine Twist,
Seated Forward Fold