Monday 7.24.2017

CrossFit Workout of the Day 1. 4 sets: Power Snatch x 2 reps Rest 30 seconds Free Standing HS Kick Up + Max Hold x 10-12 reps Rest 90 seconds 2. Against a 3 minute clock… Row 500m/Run 400m Max Wall Balls (30/20) Rest 3 minutes *In teams of 2, partners alt. 3...

Friday 7.21.2017

CrossFit Workout of the Day 1. Hang Clean Build to today’s 1RM 2. 10 minute AMRAP: 3 Power Clean (155/105) 6 Shoulder-to-Overhead 9 Chest-to-Bar Pull-up 3. Mobility: Eagle Arms with Saddle Legs, Seated Straddle, Child’s...

Thursday 7.20.2017

CrossFit Workout of the Day 1. 4 sets: Nose-to-Wall HS Hold x 30-45 seconds Rest 30 seconds Double-unders x 30-40 reps Rest 30 seconds Ring Muscle-up x 3-5 reps Rest 90 seconds 2. For Time: Row 1000m 30 BW Deadlifts Run 800m 3. Mobility: Seated Forward Fold, Half...

Wednesday 7.19.2017

CrossFit Workout of the Day 1. 30 minute AMRAP in teams of 2: 30 Burpee Pull-ups 90 Cals on AB (switch every 30 seconds) 30 HSPU 90 Cals on Rower (switch every 30 seconds) 30 Clean and Jerks (135/95) 800m Run (alt. 200m) 2. Mobility: Standing Straddle, Dragon Pose...

Tuesday 7.18.2017

CrossFit Workout of the Day 1. Strict Press Set 1: 5 reps @ 60-65% Set 2: 5 reps @ 65-70% Set 3: 3 reps @ 70-75% Set 4: 3 reps @ 75-80% Sets 5-7: 1 rep @ 80-90% 2. 12 minute AMRAP: 20 Burpee-Over-Bar 30 Thrusters (75/55) 20 Burpee-Over-Bar 30 Thrusters (95/65) 20...