Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!

WOD –

E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Friday, September 23rd WOD

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Don’t forget!  Bring-A-Buddy Class Saturday, 9/24 at 9am!

Workout for Fri., 9/23:

Warm Up!

WOD –

“Lynne”

5 rounds not for time of

Max body weight bench press

Into

Max kipping pullups

Thursday, September 22nd WOD

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Workout for Thu., 9/22:

Warm Up!

Strength –

Build to heavy complex in at least 5 sets of

2 snatch push press

1 snatch balance (work on bar control in decent)

WOD –

“Nancy”

5 RFT

400m Run

15 OHS

Wednesday, September 21st WOD

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Workout for Wed., 9/21:

Warm Up!

WOD –

18min EMOM

1st min = 8 burpee box jump over

2nd min = 15 WBS

3rd min = 20 DUS + 5 T2B

Immediately followed by 3 RFT

8 burpee box jump over

15 WBS

20 DUS

5 T2B

Tuesday, September 20th WOD

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Workout for Tue., 9/20:

Warm Up –

400m run

Fast feet to high knees

Split jerk footwork drill

Strength –

5×5

tall jerk from shoulders

WOD –

4 Rounds

NFT

30 V-Ups

Accumulate 1 min of stone hold

Monday, September 19th WOD

bringabuddy

Bring-A-Buddy Class this Saturday, Sept. 24th at 9am!

“Buddies” workout for free!

This class is for all levels of fitness…those that have never done CrossFit and advanced athletes! See you there!

Workout for Mon., 9/19:

Warm Up!

WOD –

“OPT Repeatability Test”

3 RFT (resting 12 mins in between rounds)

250m row

10 KB swings

10 burpees

10 KB swings

10 burpees

10 KB swings

250m row

Friday, September 16th WOD

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Workout for Fri., 9/16:

Warm Up!

Mobility –

Glute smash with softball on wall

Split work

Foam roll quads

WOD –

Death by wall balls!

Thursday, September 15th WOD

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Workout for Thu., 9/15:

Warm Up!

WOD –

14.1

10 min AMRAP

30 DU

15 Power Snatch

After Bash –

3 rounds NFT

10 TGU

10 Strict T2B

Wednesday, September 14th WOD

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Workout for Wed., 9/14:

Warm Up!

Strength –

EMOM

OH squat

8 x 2

WOD –

4 x 400m sprints

2 mins between sets

Tuesday, September 13th WOD

falkel-christopher

Workout for Tue., 9/13:

Warm Up!

WOD –

“Falkel”

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Comp:

25 min AMRAP

8 HSPU

8 BJ (30in)

1 rope climb 15’ ascent

Perf:

25 min AMRAP

8 Box HSPU

8 BJ (24 in)

1 rope climb 10’ ascent

Fit:

25 min AMRAP

8 Pike push up

8 BJ (20in)

2 lie to stands

Monday, September 12th WOD

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Workout for Mon., 9/12:

Warm Up!

Strength –

Build as heavy as possible in complex of

1 strict press

3 push press

2 push jerk

1 Split jerk

WOD –

Cash In = 30 bar facing burpees

30 C&J

Cash Out = 30 bar facing burpees