Tuesday 10.20.20

CrossFit Workout of the Day Tempo Pull-Up Every 2.5 Minutes x 4 Rounds 5-7 Strict Pull-Ups w/ 3s Eccentric Descend – modify strict pull-ups to toe assisted w/ no assistance in eccentric portion. 6 Rounds For Time 250/200m Row 8 Chest to Bar 10 Alt. Dumbbell...

Monday 10.19.20

CrossFit Workout of the Day Back Squat In 15 Minutes Establish a 6 Rep Max – compare to previous 6rm on 9/14 Banded Goblet Split Squat Every 2.5 Minutes x 3 sets 12 Reps Each Leg Every 2 Minutes x 5 Rounds 7 seconds all out echo bike sprint 2 no touch box jump...

Saturday 10.17.20

CrossFit Workout of the Day 10 Minute Partner AMRAP P1) Max Burpee Box Jump Overs 24/20 P2) Heavy D-Ball, Sandbag, or Front rack hold. – 3 minute rest – 10 Minute Partner AMRAP Max Calorie Row – d-ball/sandbag/barbell has to be off the ground for...

Friday 10.16.20

CrossFit Workout of the Day Seated Behind the neck press 15 Minutes Establish a 6rm 18 minute partner AMRAP p1) 400m Run p2) 3 Man Maker + 10 Toes-2-bar  50/35 Bent over lateral raises 3×12

Thursday 10.15.20

CrossFit Workout of the Day Turkish Get-Up Every Minute for 10 Minutes 1 Turkish Get-up each arm 5 Rounds. at a just getting it done pace 14 Dumbbell alt. hang power snatches 35/20 12 Dumbbell box step-ups 24/20 10 Push-ups 200m Run 10-15 minutes coach led foam...

Wednesday 10.14.20

CrossFit Workout of the Day Every 2 Minutes for 8 minutes 1 low hang pause power snatch 1 power snatch 3 Rounds for time 15 Dumbbell Power Cleans 50/35 15 Pull-ups Single-Arm Dumbbell tempo bent over row 3×8-12 tempo reps 3s eccentric descend each...