Saturday 7.18.20

CrossFit Workout of the Day

For Time…
40 Dumbbell Step-Ups 50/35 24/20
60 Double-Unders
30 Dumbbell Box Step-Ups
70 Double-Unders
20 Dumbbell Box Step-ps
80 Double-Unders
10 Dumbbell Box Step-ps
100 Double-Unders

Accessory Work
stretch 8-10 minutes

Friday 7.17.20

CrossFit Workout of the Day

Deadlift
15 Minutes to Establish a Heavy 3 Reps
1 3 Second Pause Below the Knee Deadlift
2 Deadlifts

3 Rounds
6 Minute AMRAP
15 Thrusters 75/55
500/400m Row or 40/28 Cal Bike or 400m Run
40 double-Unders

– 4 MInute rest –

Accessory Work
Barbell Hip Thrust
3×6 Heavy Reps

Thursday 7.16.20

CrossFit Workout of The Day

Every Minute for 10 Minutes
1 Turkish Get Up Each Arm

For Time…  
100 Push-Ups – Each Break Run 100m  
100 Russian KB Swings 53/35 – Each Break Run 100m  

Accessory Work
Weighted Plank
3x30s

Wednesday 7.15.20

CrossFit Workout of the Day

Every 3 Minutes for 12 Minutes
8 Bent-Over Barbell Row
10 DB curls

22 Minute AMRAP
4 Pull-Ups
8 Front Rack Reverse Lunge 45/35
250m Row

Accessory Work
Coach led foam Roll 8-10 minutes

Tuesday 7.14.20

CrossFit Workout of the Day

Strict Press
Every 2 Minutes for 8 Minutes
4 reps @ 70-75%


Every 2 Minutes for 16 Minutes
50ft. DB Walking Lunge 50/35
6 Burpee Box Jump Over 24/20
8 T2B

Accessory Work
Chek Press
3×8-10

Monday 7.13.20

CrossFit Workout of the Day

Back Squat
Every 2 Minutes For 10 Minutes
3 Tempo Reps @65%-70 of 1rm

Tempo – 30×1
3s eccentric
0s spent at the bottom
x stand as fast as possible
1s pause at the top

Every 3 Minutes For 15 Minutes
7/5 Cal Bike Sprint
5 Power Cleans @ 135/95 lbs.
3 Front Squats

Accessory Work
TKE
3×18

 

Saturday 7.11.20

CrossFit Workout of the Day

For Time w/a Partner…
100 Cal Bike – OH Static Hold 135 / 95 lbs.
80 Cal Row – Front Rack Hold 185 / 125 lbs.
60 Burpees – Active Hang

– Both partners have to be working at the same time. If one partner stops the other partner stops. 

Accessory Work
Stretch 8-10 Minutes