by Coach Mallory | Jul 12, 2019 | CrossFit WOD
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...
by Coach Mallory | Jul 11, 2019 | CrossFit WOD
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)...
by Coach Mallory | Jul 10, 2019 | CrossFit WOD
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...
by Coach Mallory | Jul 9, 2019 | CrossFit WOD
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...
by Coach Mallory | Jul 8, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Build to today’s heavy… Hang Snatch + Snatch 2. 15 minute AMRAP: In Teams of 2, Alt. Full Rounds of: Run 400m 15 Overhead Squats (96/65) 3. Mobility: Lowback Rollout, Hamstring Rollout, Lat...
by Coach Mallory | Jul 5, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. 3 Sets of: Deadlift x 3-5 reps @ 21X1 Rest 60 seconds Kneeling Bottoms Up KB Press x 6-8 reps (each arm) Rest 60 seconds L-Sit Hold x 30-45 seconds Rest 60 seconds 2. 12 minute AMRAP: 9 Deadlifts (185/125) 7 Front Squats 3...
