Wednesday 7.24.2019

CrossFit Workout of the Day 1. 4 sets of: KB Deadlift x 10-12 reps Tempo Push-up x 10-12 reps @ 2111 Back Extension x 12-15 reps @ 21X1 2. 10 minute AMRAP: 12 Clean and Jerks (135/95) 12 Handstand Push-ups 3. Mobility: Rollout Upper Back, Lats and Lower...

Tuesday 7.23.2019

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Snatch *Build to today’s heavy single 2. 4 Rounds For Time: 3 Squat Snatch @ 80% of today’s single 10 Single Arm DB Hang Clean and Jerks (50/35, 5 each arm) 30 Double-Unders 3. Mobility: Pigeon...

Monday 7.22.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Station 1: Push Press x 3 reps Station 2: Kipping Pull-up x 10-12 reps 2. For Time: Run 400m 40 Burpees 5 Rope Climbs 30 Burpees 3 Rope Climbs 10 Burpees 1 Rope Climb Run 400m 3. Mobility: Seated Forward...

Friday 7.19.2019

CrossFit Workout of the Day 1. 3 sets of: Rope Climb x 1-2 reps Dual Alt. KB Push Press x 6-8 reps each arm Mixed Rack KB OH Carry x 100ft (50ft switch arms) *Rest as needed 2. 15 minute AMRAP with a Partner: 15 Handstand Push-ups 12 Deadlifts (225/155) 9...

Thursday 7.18.2019

CrossFit Workout of the Day 1. 4 sets of: Overhead Squat x 3-5 reps @ 22X1 2. “CrossFit Open Event 12.4” 12 minute AMRAP: 150 Wall Balls (20/14, 10’/9′ target) 90 Double-Unders 30 Ring Muscle-Ups 3. Mobility: Lacrosse ball – Delt smash,...