Wednesday 4.11.2018

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Minute 1: FR Reverse Lunges x 8-10 reps
Minute 2: Strict Pull-ups x 5-7 reps @ 21X1
Minute 3: Tempo Kipping HSPU x 5-7 reps @ 31X1

2. “Miller Time”
10 Rounds For Time:
3 Squat Clean and Jerks (225/145)
8 Box Jumps ( 30/24)
*20 minute time cap

3. Mobility: Seated Forward Fold,
Pigeon Pose, Half Front Splits Pose

Tuesday 4.10.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Pause Front Squat x 5 reps @ 32X1

2. 4 minute AMRAP:
5 Strict Pull-ups
10 Toes-to-Bar
20 Push-ups
30 Air Squats
Rest 2 minutes
*Complete 3 total rounds

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

Monday 4.9.2018

CrossFit Workout of the Day

1. 6 sets of:
3 Strict Press + 2 Push Press + 1 Push Jerk

2. 12 minute AMRAP:
40 Double-Unders
18 Alt. DB Snatches (50/35)
10 Strict HSPU

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

Friday 4.6.2018

CrossFit Workout of the Day

1. Every minute, for 15 minutes:
Minute 1: Chin-Over-Bar Hold x 30-45 seconds
Minute 2: Plank Hold x 45 seconds
Minute 3: Farmer’s Carry x 45 seconds

2. Every 90 seconds, for 12 mintues:
1 Clean
1 Front Squat
1 Thruster
*Contiune to add weight each set
Score is final weight

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

Thursday 4.5.2018

CrossFit Workout of the Day

1. Build to today’s heavy…
Split Jerk

2. 4 Rounds For Time:
30 Wall Balls (20/14)
15 Power Snatch (75/55)

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

Wednesday 4.4.2018

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Station 1: Deadlift x 3 reps
Station 2: 30 UB Double-Unders

2. For Time:
15 – 12 – 9 – 6 – 3
Shoulder-to-Overhead
*2 Rope Climbs between each set
(loading each set: 135/95, 165/115, 185/125, 205/135, 225/155)

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

Tuesday 4.3.2018

CrossFit Workout of the Day

1. Back Squat
Sets 1-3: 5 reps @ 60-65%
Sets 4-6: 3 reps @ 70-75%
Sets 5-10: 1 rep @ 80-90+%

2. 12 minute AMRAP
With a partner, alt. movements of:
20/15 Calorie Row
15 Burpees

3. Mobility: Seated Straddle Pose,
Half Frog Pose, Lizard Pose