Tuesday 1.21.20

CrossFit Workout of the Day 1. “Tri Sprint Intervals” 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. 2. Extra Work Gymnastics Skills On the 2:30 x 4 Rounds: 40 Double Unders 15 GHD...

Wednesday 1.15.2020

CrossFit Workout of the Day 1. Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat 2. “Four Loko” E4MOM for 20 Minutes 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115) 3. Extra Work: Push Press Complex 4...

Thursday 12.19.19

CrossFit Workout of the Day 1. Tabata: 8 Rounds (20s on/ 10s off) of each: Kettlebell Swings (53/35) Assault Bike Calories Kettlebell Box Step-ups (53/35 to 24/20) Assault Bike/Row Calories *Score is total reps/cals 3. Mobility: Rollout 1-2 Minutes Lats, Glutes,...

Thursday 12.5.2019

CrossFit Workout of the Day 1. Overhead Squat Set 1: 5 reps @ 60% Set 2: 3 reps @ 70% Set 3: 2 reps @ 80% Set 4: 2 reps @ 90% Set 5: Max reps @ 80% 2. For Max Reps: 3 minutes Max Burpees 3 minutes Max Alt. DB Snatch (50/35) 3 minute Max Pull-ups 3. Mobility:Butterfly...

Getting Started

Contact Coach Mike to schedule your free intro class today! Email: mike@madapplecrossfit.com or call us @ 260-348-0635 to start!