Workout of the Day

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CROSSFIT TOTAL 1rm Back squat 1rm Strict press 1rm Deadlift

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6 sets, 2mins ON/ 2mins OFF 6 power snatches 50/ 35kg, 35/ 20kg option for max calorie row OR max burpees in remainder of 2 mins.

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10RFT: 14 Russian swings 24/ 16kg 8 burpee box jump overs 2 rope climbs EMOM 10 Odd: 10- 15 v ups Even: 45s elbow plank

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar,… Read more »

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PREP: Deadlifts 5×5 Start light, build each set, and end ABOVE your WOD weight. For time: 30 – 20 – 10 Deadlifts 100/ 70kg | 80/ 50kg 60 – 40 – 20 Sit ups Cool down/ recovery: 30s each leg… Read more »

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EMOM 10: 15 Russian swings 24/ 16kg -REST 2 mins- EMOM 10: 3 hang power cleans + 3 hang cleans 60/ 40kg

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Press complex, 5 sets: 2 push press + 1 split jerk *Same weight across all 5 sets. AMRAP 12 50 double unders 12 burpees

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STRENGTH Bench Press: 18 mins to build to a 1RM AMRAP 15 (dress appropriately for the weather) 400m run 30 air squats 100m KB farmers carry 24/ 16kg

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Triple AMRAP AMRAP 5 21 – 15 – 9 Power snatch 35/ 25kg Pull ups -Rest 5 mins- AMRAP 5 21 – 15 – 9 OHS 35/ 25kg T2B -Rest 5 mins- AMRAP 5 21 – 15 – 9 Thrusters… Read more »

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5 rds 1 min max reps at each station: – Calorie row – Box jumps – HRPU – REST Finisher, 3 rds: 20 plank rotations 20 heel touches over DB 20 alt single leg v ups