Thursday 8.9.2018

CrossFit Workout of the Day

1. 6 sets of:
Bench Press x 5 reps
*Work from 70-85%

2. 5 Rounds For Time:
12 Hand Release Push-ups
2 Rope Climbs
12 Single-Arm DB Overhead Walking Lunge (50/35)
*6 Steps Left Arm, 6 Steps Right Arm

3. Mobility: Eagle Arms with Saddle Legs,
Supine Twist Pose, Child’s Pose

Wednesday 8.8.2018

CrossFit Workout of the Day

1. Deadlift
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 85%
*Goal is not weight, but moving well
through all reps

2. 12 minute AMRAP:
60 Double-Unders
30 KB Swings (53/35)
10 KB Snatches (5 left, 5 right)

3. Mobility: Archer Arms with Saddle Legs,
Dragon Pose, Seated Forward Fold

Tuesday 8.7.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Station 1: 60 seconds Reverse Snow Angels
Station 2: 60 seconds Side Plank Hold (Left)
Station 3: 60 seconds Band Pull-Aparts
Station 4: 60 seconds Side Plank (Right)

2. 3 Rounds For Time:
40/30 Calorie Row or 35/25 Calorie AB
8 Shoulder-to-Overhead (115/75)
12 Toes-to-Bar
16 Push-ups

3. Mobility: Eagle Arms with Saddle Legs,
Half Front Splits Pose, Child’s Pose

Monday 8.6.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 20 minutes:
Power Clean + Jerk + Clean & Jerk
*Build to today’s heavy

2. Open Event 12.1
7 minute AMRAP:
Burpee to 6″ Target

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

**NORTH ANNOUNCEMENT: Starting today, August 6th we will no longer have a 4:30pm class at our NORTH location. We apologize for the inconvenience and will bring back the class if there is interest in the future.**

Friday 8.3.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 30 minutes:
Station 1: 400m Run
Station 2: 30 Wall Balls (20/14)
Station 3: 400m Run
Station 4: 30 Alt. DB Snatch (50/35)
Station 5: 15 Burpee Box Jump Overs

*Goal is to finish the entire workout without missing
any intervals – scale as needed on rep scheme
or run distance

2. Mobility: Lizard Pose, Pigeon Pose,
Eagle Arms with Saddle Legs

**NORTH ANNOUNCEMENT: Starting Monday, August 6th we will no longer have a 4:30pm class at our NORTH location. We apologize for the inconvenience and will bring back the class if there is interest in the future.**

Thursday 8.2.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 6 minutes:
Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + Snatch
*Goal is to build from 65% to 85%

2. 12 minute AMRAP:
10 Hang Power Snatch (95/65)
10 Handstand Push-ups

3. Mobility: Thread the Needle Pose, Lizard Pose,
Child’s Pose

**NORTH ANNOUNCEMENT: Starting Monday, August 6th we will no longer have a 4:30pm class at our NORTH location. We apologize for the inconvenience and will bring back the class if there is interest in the future.**

Wednesday 8.1.2018

CrossFit Workout of the Day

1. 4 sets of:
Back Squat x 8 reps
*Goal is 4 heavy sets

2. For Time:
Run 800m
Rest 4 minutes, then…
4 Rounds of:
10 Toes-to-Bar
20 Alt. DB Front Racked Lunges (50/35)
*Record Run time & WOD time

3. Mobility: Dragon Pose, Lizard Pose,
Pigeon Pose

**NORTH ANNOUNCEMENT: Starting Monday, August 6th we will no longer have a 4:30pm class at our NORTH location. We apologize for the inconvenience and will bring back the class if there is interest in the future.**