Workout of the Day

120518

SKILL: 10 mins rope climb review/ practice For time: 400m run 40 plate GTO 20/ 10kg 20 burpees 400m run 10 rope climbs 400m run 20 burpees 40 plate GTO 400m run *22 min time cap* CORE FINISHER: Accumulate 5… Read more »

120418

STRENGTH: Fitness: hang clean 6×3 build across. Competition: 15 mins to build to a heavy hang clean EMOM 12 Min 1: 20 air squats Min 2: 15 wall balls 20/ 14# Min 3: 6 hang cleans 40/ 25kg Cool down:… Read more »

120318

SKILL: 10 mins of (wall supported) handstand/ inversion practice. 3 rds: 50 double unders 20 db push press 50 double unders 30s handstand hold REST 1 min. 3 rds: 10/ 8 calorie row 20 barbell bent over rows 10/8 calorie… Read more »

112818

4x: AMRAP 4 mins 3 power cleans 90/ 75kg 6 T2B 9 push ups -Rest 1 min bets sets, start each round right where you left off-

112718

STRENGTH/ SKILL OHS 5 – 5 – 5 – 5 EMOM 14: 6 OHS/ front squat 6 C2B *scale reps & squat weight as needed to complete within the minute.

112618

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

112518

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.

112318

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

112218

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 »

112118

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 »