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 rolling

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 18 minute mark complete…
4 minute plank
– each break complete 15 jumping jacks

– at the top of every 3rd minute complete 10 weighted sit-ups with db. Only applies to the first 15 minutes.
– all movements performed with a single db.  

Accessory
8-10 Minutes of coach led stretching

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 work / 1 Minute rest
12/9 cal row
25 Double-unders

– start at a pace which you can maintain through 7 rounds.
– athletes should be able to say within 100/200 cph throughout the entire workout.

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
3×12

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 should have at least 10-15s of rest.

Accessory
Spanish Squat
3x30s

CrossFit Workout of the Day

21 Minute AMRAP w/Partner

Buy in…

21/15 Calorie Row
15 Dumbbell Squat Cleans 50/35
9 Handstand Push-Ups

At the 5 minute mark begin…

8 minute AMRAP (5:00-13:00)
Alternating 100m Wallball Run 20/14

into…

8 minute AMRAP (13:00-21:00)
Alternating 200m Runs

CrossFit Workout of the Day

Front Squat
Every 2.5 Minutes x 12.5
5 Front Squats From the Ground

– build to a heavy 5 reps for the day

Every Minute for 20 Minutes
Minute 1) 10/7 Cal bike + Max Burpees
Minute 2) 12 Wall balls + Max Burpees 20/14
Minute 3) 12/9 Cal row + Max Burpees
Minute 4) 12 Deadlifts + Max Burpees 225/155
Minute 5) – Rest – score – Total Burpees
– :45s working time cap each minute. 

Accessory Work
TKE
4×20