Wednesday 11.23.2016

CrossFit Workout of the Day 1. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 reps Minutes 3-4 & 9-10: L-sit x 30-45 seconds Minutes 4-6 & 11-12: Handstand Walk x 25ft (Hold x 60 seconds) 2. 3 Rounds For Time: 20 Abmat Sit-ups 10...

Tuesday 11.22.2016

CrossFit Workout of the Day 1. Strict Press Sets 1-3: 5 reps @ 60-70% of 1RM Sets 4-6: 3 reps @ 70-80% Sets 7-9: 2 reps @ 80-90% 2. 12 minute AMRAP: Run 400m 7 Strict HSPU 14 Toes-to-Bar 3. Mobility: Twisted Cross Pose, Dragon Pose, Lizard Pose Post your results to...

Monday 11.21.2016

CrossFit Workout of the Day 1. Every 90 sec, for 12 minutes: Power Snatch + Hang Snatch *Build to “heavy” at this complex 2. For Time: Row 1000m then, 2 Rounds 40 KB Snatch (Alt. arms every 10 reps) (35/25) 20 Burpee Box Jump Overs (24/20) 3. Mobility:...

Friday 11.18.2016

CrossFit Workout of the Day 1. Build to today’s 3RM Push Press 2. 7 minute AMRAP: 7 Burpees Over Bar 7 Thrusters (95/65) 1 Rope Climb Rest 3 minutes 7 minute AMRAP: 15 Air Squats 5 Deadlifts (185/125) 15ft Handstand Walk (30 second Handstand Hold) 3. Mobility:...

Thursday 11.17.2016

CrossFit Workout of the Day 1. Every 90 seconds, for 9 minutes: Hang Power Clean + Power Clean *Build each set 2. “Maddie” 17 minute AMRAP: 11 Squat Cleans (155/105) 26 Pull-ups 90 Double-Unders 3. Mobility: Eagle Arms with Saddle Pose, Half Frog Pose,...