Wednesday 11.25.20

CrossFit Workout of the Day Every 2 Minutes x 4 rounds 6-8 strict pull-ups w/ 3s eccentric descend 8 rounds for time 250m/200m row or 12/9 cal bike or 200m run 1 minute rest

Tuesday 11.24.20

CrossFit Workout of the Day Push Press In 15 Minutes Build to a 3RM 21 Minute AMRAP 14 Alt. box step-ups 24/20 10 Single-arm alt. db hang power snatch 35/20 6 Push-ups  Powell Raise 3×12 each arm

Monday 11.23.20

CrossFit Workout of the Day Back Squat In 15 Minutes Establish a 2RM 4 Rounds for reps 20 second AMRAP: Kettlebell Sumo deadlift high pull 70/53 20 second ARMAP: Burpees 20 second AMRAP: Calorie row or calorie bike or double-unders 3 minute rest Spanish squat...

Friday 11.20.20

CrossFit Workout of the Day Every 2 Minutes for 10 Minutes Sumo Deadlift 3 reps – build to a heavy set of 3 reps for the day. not a max.  24 Minute AMRAP 30s work / 30s rest 8 Alt. Dumbbell Snatches 50/35 8 Cal row 8 Box Jumps 24/20 – begin work where you...

Thursday 11.19.20

CrossFit Workout of the Day Every Minute for 8 Minutes Strict Dips 5-7 reps For Time 48/34 Cal row 48 Wallball Russian twists 2 Rounds: 24 Hollow rocks 24/16 Cal row 3 Rounds: 16 Wallball sit-ups 16/11 Cal row 8-10 minute coach led stretching...

Wednesday 11.18.20

CrossFit Workout of the Day For Time 30/20 Cal Bike 800m run / 1k row – attack bike aggressively! bike timecap – 3 minutes.  Every Minute for 12 Minutes Minute 1) 1 Turkish get up each arm Minute 2) 8 Alt. goblet step-ups @ ahap 24/20 Minute 3) 30s L-sit...