Monday 9.23.2019

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Bench Press x 3 reps *Build to a heavy triple 2. For Time: 15 Hang Power Cleans (115/75) 30 KB Swings (53/35) 45 Push-ups 60 Air Squats 45 Push-ups 30 KB Swings 15 Hang Power Cleans 3. Mobility: Lizard Pose,...

Friday 9.20.2019

CrossFit Workout of the Day 1. Build to today’s heavy… Thruster (from the floor) 2. 4 Rounds For Max Reps: 60 seconds Max Calorie Bike 60 seconds Max Squat Clean Thruster (@ 75% of today’s 1RM Thruster) 60 seconds Max Burpee Box Jump Overs (24/20)...

Thursday 9.19.2019

CrossFit Workout of the Day 1. 5 sets of: 3 Position Clean (High Hang, Mid-Patella, 2″ from Floor) 2. 3 Rounds For Total Time: Row 500m 8 Shoulder-to-Overhead (185/125) Rest 3 minutes 3. Mobility: Death Stretch Rollout Upper Back and...

Wednesday 9.18.2019

CrossFit Workout of the Day 1. Back Squat Set 1: 5 reps @ 70% Set 2: 3 reps @ 75% Set 3: 1 rep @ 80% Set 4: 5 reps @ 75% Set 5: 3 reps @ 80% Set 6: 1 rep @ 85% Set 7: 5 reps @ 80% Set 8: 3 reps @ 85% Set 9: 1 rep @ 90% 2. For Time: 10 – 9 – 8 – 7...

Tuesday 9.17.2019

CrossFit Workout of the Day 1. 30 minute AMRAP: In Teams of 2, Alt. Full Rounds Of.. Run 400m 15 KB Swings (53/35) 10 Chest-to-Bar Pull-ups 2. Mobility: Standing Straddle, Half Frog Pose, Rollout Upperback