Friday 9.23.2016

CrossFit Workout of the Day “Free Friend Friday” 1. With a Partner: 15 minute AMRAP 30 Wall Balls (20/14) 30 Box Jumps 30 Burpees 30 Double-Unders 2. TABATA: Sit-up *For added difficulty, Hollow Hold during :10 sec “rest” 3. Mobility: Pigeon...

Thursday 9.22.2016

CrossFit Workout of the Day 1. Every minute, for 12 minutes: Minute 1: DB Box Step-ups x 6-8 reps (each leg) Minute 2: Dynamic Push-ups x 6-8 reps Minute 3: L-sit Bar Hang x 30-45 seconds 2. 4 Rounds For Time: 5 Strict Pull-ups 10 Power Cleans (135/95) Run 200m 3....

Wednesday 9.21.2016

CrossFit Workout of the Day 1. Take 10 -15 minutes and build to today’s 3RM Deadlift *Lower and reset before each pull, no touch-n-go 2. 9 minute AMRAP: 9 Overhead Squats (115/75) 9 Burpee-Over-Bar 3. Mobility: Twisted Cross Pose, Frog Pose, Pigeon Pose Post...

Tuesday 9.20.2016

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Even: Front Squats x 3 reps@ 65-75% Odd: Ring Dips x 8-10 reps or Ring Support x 30-45 seconds 2. 3 minute AMRAP: 12 DB Snatches (50/35) 24 DU’s Rest 60 seconds 4 Rounds *Score = total reps 3....

Monday 9.19.2016

CrossFit Workout of the Day 1. 5 sets: (build to today’s heavy…) 3 Push Press + 2 Push Jerks + 1 Split Jerk *Rest as needed 2. 3 Rounds For Time: 18 Thrusters (95/65) 12 Toes-to-Bar 9 Deficit HSPU (4″/2″) 3. Mobility: Seated Straddle, Half Frog...