04 Mar Workout Of The Day 5 March 2018
For Time: 800m Run 42 KB Swings 21 Box Jump Overs 400m Run 30 KBS 15 BJO 200m Run 18 KBS 9 BJO RX = 53/35, 24/20 Accessory work: BB Glute Bridge 8-8-8-8 Superset with: BB/Pendley row 8-8-8-8...
01 Mar Workout Of The Day 2 March 2018
Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees :12 time cap RX = 50/35 Scaled = 35/20, stepping burpees allowed and Workout 18.2a 1-rep-max clean...
28 Feb Workout Of The Day 1 March 2018
EMOM x 28 Min. 1 = Power Snatch + Hang Squat Snatch Min. 2 = Row x 40 seconds Min. 3 = Power Clean + Hang Squat Clean + Jerk Min. 4 = Rest *Use one BB for both lifts *Increase/change weight if good form *Do not go over 85% if competing...
27 Feb Workout Of The Day 28 February 2018
Body Fat Immersion Truck will be here in the afternoon. There are still a few slots open or you can go as a standby. For Time: 500m Row For Time: 30 Double unders Then, 3 Rounds: 15 KB Swings 53/35 10 Box Jump over 24/20 Then, 30 Double unders Then, 2 Rounds: 15 KB Swings 53/35 10...
26 Feb Workout Of The Day 27 February 2018
E2M x 6 1 Split Jerk *65, 70, 75, 80, 85, 90% “David F.” 21-15-9 Thruster Burpee RX = 95/65 Accessory work: 3 Rounds: 10 - 15 Push ups 10 - 15 GHD Sit ups Oly = Snatch...
25 Feb Workout Of The Day 26 February 2018
E2M x 6 1 Deadlift *65, 70, 75, 80, 85, 90% 3 Rounds 10 Alt. KB front rack lunge (Left arm) 15 Ab mat sit ups 10 Alt. KB front rack lunge (Right arm) 15 Ab mat Sit ups 10 Front Squats 15 Ab Mat Sit ups RX KB = 53/35 RX BB = 95/65 Accessory work: BB...
22 Feb Workout Of The Day 23 February 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row RX = 50/35 Scaled = Hanging knee raises & 35/20 55+ = Sit ups & 20/10...
21 Feb Workout Of The Day 22 February 2018
EMOM x 10 1 Snatch EMOM x 10 1 C&J *Start at 60% *Increase weight if good form *Do not go over 85% if competing in the CF Open tomorrow. Accessory work: Crossover Symmetry Recovery...
20 Feb Workout Of The Day 21 February 2018
Don't forget to update your account info in our new member management system, sign up for the CrossFit Open (starts on Friday) and sign up for the Body Fat Immersion Truck (test done next Wednesday). With an 24 minute running clock, complete: 1000m Row 100 Double unders 800m Run,...
19 Feb Workout Of The Day 20 February 2018
E2M - Push Press 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% *Scale as needed. Do not go over 90%. “18.Zero” 21-15-9 DB snatches Burpees, jumping over the dumbbell RX = 50/35 Accessory work: Crossover Symmetry Recovery...