Monday 7.15.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Front Squat x 2 reps Sets 1-4: 70-85% Sets 5-8: 80-90% 2. 3 Rounds For Max Reps: 2 minutes Max Calorie AB 2 minutes Max DB Thruster (50/35) 2 minutes Max Calorie Row 3. Mobility: Delt and Pec smash,...

Friday 7.12.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Power Clean x 1.1.1 (rest 5 seconds between lifts) Sets 1-3: 60-70% Sets 4-5: 70-80% Sets 6-8: 80-90% 2. 4 Rounds For Time: 20 Wall Balls (20/14) 10 Toes-to-Bar 10 Burpees-to-Target (6″ above...

Thursday 7.11.2019

CrossFit Workout of the Day 1. In Teams of 5, 30 minute AMRAP: Teams will rotation through stations “waterfall style” of… Station 1: 10 DB Devil’s Press (50/35) Station 2: 20/15 Calories on Bike Station 3: 30 Box Jump Up, Step Down (24/20)...

Wednesday 7.10.2019

CrossFit Workout of the Day 1. Every minute, for 10 minutes: Minute 1: Front Squat x 3 reps Minute 2: 3-5 Ring Muscle-ups* *At the top of each rep perform 3 addition dips 2. 3 Rounds For Max Reps: 2 minute Max Calorie Row 2 minute Max Hang Squat Snatch (115/75) 2...

Tuesday 7.9.2019

CrossFit Workout of the Day 1. 5 sets of: Push Press x 2-3 reps *Build through 65-85% 1RM 2. 12 minute AMRAP: 40 Double-Unders 20 Alt. DB Snatch (50/35) 80ft Single Arm DB OH Walking Lunge (50/35, 40ft left arm, 40ft right arm) 2. Mobility: Glute Rollout, Hamstring...