Monday 9.9.2019

CrossFit Workout of the Day

1. 6 sets of:
Deadlift x 3 reps
Sets 1-2: 65-70%
Sets 3-4: 70-75%
Sets 5-6: 80-85%

2. 15 minute AMRAP:
40 Double-Unders
20 Russian KB Swings (70/53)
40 Sit-ups
20 Thomas Touches

3. Mobility: Eagle Arms with Saddle Legs,
Rollout Lowerback and Lats

Friday 9.6.2019

CrossFit Workout of the Day

1. In Teams of 2, Alt. Full Rounds…
7 minute AMRAP:
3 Burpee Box Jump Overs (24/20)
6 Chest-to-Bar Pull-ups
12 Wall Balls (20/14)

Immediately into..

7 minute AMRAP:
3 Burpee Box Jump Overs (24/20)
6 Toes-to-Bar
12 Alt. Farmers Carry KB Lunges (53/35)

Immediately into..

7 minute AMRAP:
3 Burpee Box Jump Overs (24/20)
6 Strict Handstand Push-ups
12 Alt. DB Snatch (50/35)

2. Mobility: Half Front Splits Pose,
Seated Forward Fold, Child’s Pose

Thursday 9.5.2019

CrossFit Workout of the Day

1. 5 sets of:
Back Squat x 3 reps
*Buid to today’s heavy triple

2. For Time:
Row 1500m
150 Double-Unders
Run 1600m

3. Mobility: Lizard Pose, Half Front Splits Pose,
Seated Forward Fold

Wednesday 9.4.2019

CrossFit Workout of the Day

1. Every minute, for 10 minutes:
Hang Clean x 1 rep
*Build to today’s heavy single

2. “The Chief”
3 minute AMRAP:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute
5 Total Rounds

3. Mobility: Pigeon Pose, Frog Pose
Rollout Quads and Lats

Tuesday 9.3.2019

CrossFit Workout of the Day

1. 5 sets:
Push Jerk x 2 reps
*Build to today’s heavy double

2. 12 minute AMRAP:
21 KB Swings (53/35)
15 Burpees-to-Target
9 Ring Muscle-ups

3. Mobility: Archer Arms with Saddle Legs,
Couch Stretch, Rollout Lats

Monday 9.2.2019

CrossFit Workout of the Day

Labor Day
South – 9am & 10am ONLY
North – 10am ONLY

“Donny + Weston”
In teams of 3, 35 min AMRAP for Max Reps and Meters:
Partner 1- Max Row/Run for Meters

Partner 2- AMRAPs the following:
21 Deadlifts (225/155)
15 Bar-Facing Burpees

Partner 3- Completes the following:
200m Farmer’s Carry (53/35’s)
50m Waiters Walk Left Arm (53/35)
50m Waiters Walk Right Arm

*When partner 3 completes their round, athletes switch
and pick up where the other athlete left off

Friday 9.30.2019

CrossFit Workout of the Day

1. 5 sets:
Deadlift x 5 reps

2. 15 minute AMRAP:
30 Wall Balls (20/14)
10 Handstand Push-ups
10 Pull-ups

3. Mobility: Pigeon Pose,
Rollout Upper Back and Lats

**North Outing at 6pm
No 5:30 & 6:30pm classes at North**