Saturday 9.19.20

CrossFit Workout of the Day 18 Minute AMRAP w/Partner – you go I go 8 Box Jump Over 24/20 100m Run 2 Rope Climbs or 10 Chest to Bar Pull-ups

Friday 9.18.20

CrossFit Workout of the Day Front Rack Barbell Box Step-ups Every 3 Minutes for 15 Minutes 12 Alt. step-ups 24/20 Damn Diane 3 rounds for time 15 Deadlifts 315/205 or 225/155 15 Strict Deficit HSPU 3″/2″ or 15 HSPU Accessory 8-10 minutes coach led foam...

Thursday 9.17.20

CrossFit Workout of the Day 15 Minute AMRAP 50 ft. R Arm Overhead Carry 10 R Arm Dumbbell Hang Power Clean 8 R Arm Dumbbell Push-Jerks 50 ft. R Arm Farmer Carry 10 L Arm Dumbbell Hang Power Clean 8 L Arm Dumbbell Push-Jerks 10 Alt. Single-Arm No Push-up Burpees At the...

Wednesday 9.16.20

CrossFit Workout of the Day Every 2 Minutes for 4 Rounds Max set of pull-ups* -*Stop 3/4 of failure Every 2 Minutes for 4 Rounds (rounds 4-8) 10 bent over barbell rows – barbell row weight should be challenging for 10 reps not a cakewalk. 7 Rounds: 3 Minutes...

Tuesday 9.15.20

CrossFit Workout of the Day Push Press 2 x 3 at 90% of 3RM For Time… 800m Run 30 Push Press 95/65 400m Run 20 Push Press 200m Run 10 Push Press Accessory Dumbbell Lateral Raise...

Monday 9.14.20

CrossFit Workout of the Day Back Squat Every 2 Minutes for 8 Rounds 6 Reps – Build to 6RM 3 Rounds: Every Minute for 4 Minutes 8 Wallball 20/14 6 Power Clean 135/95 4 Minute Rest – 2 pts. for each minute Rx. 1 pt. each round modified. – Each minute...