Friday 10.12.2018

CrossFit Workout of the Day

1. Spend 15 minutes:
Build to today’s 1RM Front Squat

2. “Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (53/35)
12 Pull-ups

3. Mobility: Archer Pose with Saddle Legs,
Soft Tissue work on Hamstrings and Lats

Thursday 10.11.2018

CrossFit Workout of the Day

1. In Teams of 5, 30 minute AMRAP:
Station 1: 300/250m Row
Station 2: 20 Ab-mat Sit-ups
Station 3: 20 DB Shoulder-to-Overhead (50/35)
Station 4: 25/15 Calorie AB
Station 5: Rest
*One athlete per stations, teams rotate
when everyone has completed their station

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

Wednesday 10.10.2018

CrossFit Workout of the Day

1. Spend 15 minutes:
Build to today’s 1RM Deadlift

2. 3 Rounds For Time:
50ft Handstand Walk (20 Thomas Touches)
15 Deadlifts (115/75)
10 Power Snatches
5 Overhead Squats

3. Mobility: Archer Pose with Saddle Legs,
Soft Tissue work on Hamstrings and Lats

Tuesday 10.9.2018

CrossFit Workout of the Day

1. 5 sets of:
Hang Clean + 2 Front Squats + Split Jerk

2. “Mad Apple Test #1″
For Time:
1000m Row
100 Double-Unders
400m Run
40 Burpees to 6” Target

3. Mobility: Death Stretch x 60 seconds (each leg)
Seated Straddle, Child’s Pose

Monday 10.8.2018

CrossFit Workout of the Day

1. Spend 15 minutes:
Build to today’s 1RM Push Press

2. 10 minute AMRAP:
5 Strict Handstand Push-ups
10 Ring Dips
15 Push-ups
30 Double-Unders

3. Mobility: Spend 1-2 minutes at each…
Soft tissue work on Lats, Legs and Low Back

Friday 10.5.2018

CrossFit Workout of the Day

“Free Friend Friday”
1. Spend 15 minutes:
Working on a skill of your choice

2. In Teams of 3, 15 minute AMRAP:
Partner 1: 500m Row
Partner 2: Max Burpee Pull-up
Partner 3: Max KB Swing

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

Thursday 10.4.2018

CrossFit Workout of the Day

1. 5 sets of:
Tempo Front Squats x 3 reps @ 32X1

2. In Teams of 2, Complete 5 full rounds each of:
15 Wall Balls (20/14)
10 Toes-to-Bar
5 Burpee Box Jump Overs (24/20)

3. Mobility: Seated Forward Fold, Lizard Pose,
Child’s Pose

**Reminder, Free Friend Friday is tomorrow! Bring a friend to any of our scheduled classes!**