Thursday 7.11.2019

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)
Station 4: 40 Push-ups
Station 5: Rest

2. Mobility: Upper Back Smash,
Rollout Glutes and Hamstrings

Wednesday 7.10.2019

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 minute Max KB Swing (53/35)

3. Mobility: Quad Rollout, Trap Smash,
Child’s Pose

Tuesday 7.9.2019

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 Rollout,
Quad Rollout, Half Front Splits Pose

Monday 7.8.2019

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 Smash

Friday 7.5.2019

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 Shoulder-to-Overhead

3. Mobility: Lizard Pose, Half Front Splits
Pose, Lat Rollout

Thursday 7.4.2019

CrossFit Workout of the Day

“4th of July”
For Time (In Teams of 2):
200m Buddy Carry
50 Military Press (95/65)
50 Dress Blue Box Jumps (24/20)
50 Patriotic Push-ups
50 Saluting Snatches
50 Paratrooper Pull-ups
50 Corporal Cleans
50 Brave Burpees
50 Warrior Wall Balls (20/14)
50 Hero Toes-to-Bar
50 Devil Dog Doubles
200m Buddy Carry

JULY 4th SCHEDULE:
South – 9am and 10am Classes ONLY
North – 10am Class ONLY
3C – 10am Class ONLY

Wednesday 7.3.2019

CrossFit Workout of the Day

1. Build to today’s heavy…
Hang Clean + 2 Front Squats

2. 2 Rounds For Time:
25 Bar-Facing Burpees
25 Power Cleans (95/65)

3. Mobility: Seated Forward Fold,
Half Frog Pose, Butterfly Pose

JULY 4th SCHEDULE:
South – 9am and 10am Classes ONLY
North – 10am Class ONLY
3C – 10am Class ONLY