Thursday 12.22.2016

CrossFit Workout of the Day 1. Back Squat Sets 1-3: 3 reps @ 75-85% Sets 4-6: 2 reps @ 85-90% Sets 7-9: 1 rep @ 90-95% 2. 14 minute AMRAP: 100 Double-Unders 75 Wall Balls (20/14) 50 KB Swings (53/35) 25 HSPU 3. Mobility: Twisted Cross Pose, Half Frog Pose,...

Wednesday 12.21.2016

CrossFit Workout of the Day 1. 4 sets: Strict Ring Dip x 5-7 reps Rest 30 seconds Hollow Hold/Plank Hold x 45-60 seconds* *Alt. each set 2. For Time: 40/30 Calories on AB or Rower 40 Deadlifts (225/155) 3. Mobility: Seated Forward Fold, Butterfly Pose, Seated Straddle...

Tuesday 12.20.2016

CrossFit Workout of the Day 1. Spend 10-15 minutes Snatch Technique Work up to heavy single, but technique should be the priority 2. 5 Rounds For Time: 3 Power Snatch (heavy) 10 Pull-ups 3. Mobility: Seated Straddle, Lizard Pose, Eagle Arms in Saddle Legs Post your...

Monday 12.19.2016

CrossFit Workout of the Day 1. 4 Sets: Front Racked Reverse Lunges x 6-8 reps Rest 30 seconds Ring Push-up x Max Unbroken reps Rest 30 seconds 2. 12 minute AMRAP: 5 Push Jerks (155/105) 10 Front Squats 15 Toes-to-Bar 3. Mobility: Pigeon Pose, Forward Fold,...