Friday 5.31.2019

CrossFit Workout of the Day 1. 4 sets of: Hanging L-sit Flutter Kicks x 30-45 seconds Rest 30-60 seconds Dual Arnold Z Press x 6-8 reps Rest 30-60 seconds Back Squat x 3 reps @ 31X1 Rest 30-60 seconds 2. Every minute, for 20 minutes: Minute 1: 12/8 Calorie AB or 15/12...

Thursday 5.30.2019

CrossFit Workout of the Day 1. 5 sets of: Pause Front Squat x 2 reps @ 22X1 Rest as needed 2. 4 Rounds For Time: Run 400m 20 Wall Balls (20/14) 10 DB Box Step Overs (53/35, 24/20) 3. Mobility: Lizard Pose, Quad Rollout, Shin...

Wednesday 5.29.2019

CrossFit Workout of the Day 1. 3 sets of: Reverse Snow Angles x 20 reps (slow and controlled) Rest 60 seconds Hip Extensions x 10-15 reps Rest 60 seconds Deficit Deadlift x 3-5 reps @ 21X1 Rest 60 seconds 2. In Teams of 2, 15 minute AMRAP: 15 KB Swings (70/53) 15...

Tuesday 5.28.2019

CrossFit Workout of the Day 1. Every 2 minutes, for 16 minutes: Station 1: Narrow Grip OHS x 3 reps @ 22X1 Station 2: Rope Climb x 1-2 reps 2. 3 Sets for Max Reps: 60 seconds Max Calorie Row Rest 15 seconds 60 seconds Max Abmat Sit-ups Rest 15 seconds 60 seconds Max...

Monday 5.27.2019

CrossFit Workout of the Day “MURPH” For Time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile *RX = Straight through with 20/14 vest South – 9am & 10am Classes North – 10am Class 3C – 10am Class *No Regular...