DAILY WORKOUT

Sunday, December 16, 2018

Sunday FUNday! THRUSTERS!….Each Minute Perform 5 Thrusters From 0:00-5:00 (45/35) From 5:00-10:00 (65/45) From 10:00-15:00 (75/55) From 15:00-20:00 (95/65) From 20:00-25:00 (105/75) From 25:00-30:00 (115/85) From 30:00-35:00 (135/95) Purpose of the Workout: The...

Saturday, December 15, 2018

Partner WOD: From 0:00-20:00 Each Partner Finds 3RM Power Clean From 20:00-26:00 Max Reps Power Cleans at 115/75 (Switch At-Will) From 26:00-30:00 Each Partner Rows 500 Meters For Time Purpose of the Workout: Our Saturday partner WOD has 3 different parts. The purpose...

Friday, December 14, 2018

Power: Every Minute For 20 Rounds Odd: 5 Jerk Balances Even: 4-6 Strict Pull Ups WOD: 10:00 AMRAP 5 Kipping Pull Ups 10 Box Jumps 15 USA Kettlebell Swings Purpose of the Workout: Today’s power portion is going to feature a drill to improve our split jerk, the “jerk...

Thursday, December 13, 2018

Strength/WOD: 4 Rounds of 3:00 On/ 3:00 Off 5 Back Squats (135/95 or 95/65) 20/16 Calorie Assault Bike 40 Double Unders (:30 Cap) AMRAP Back Squats in Remaining Time Cashout: 100 Ab-Mat Sit Ups For Time Purpose of the Workout: Today’s WOD is going to be a combination...

Wednesday, December 12, 2018

Skill: Muscle Ups Every 1:30 For 8 Rounds Perform 5 False Grip Pull Ups + 5 Strict Ring Dips OR 1-3 Strict Muscle Ups/ Negatives WOD: For Time (Cap=20:00) 30 Alternating Dumbbell Snatches (Total) 15 Wall Balls 3 Rope Climbs 24 Alt DB Snatches 12 Wall Balls 3 Rope...

Tuesday, December 11, 2018

Power: Every Minute For 8 Rounds: 3 Dip Squats (Above Estimated 1RM) Every Minute For 8 Rounds: Split Jerk 3-3-2-2-1-1-1-1 *Build Weight WOD: 7:00 AMRAP 3 Deadlifts (135/95 or Lighter) 3 Bar Over Burpees 6 Deadlifts 6 Bar Over Burpees 9 9 ...Continue Until Time...

Monday, December 10, 2018

Strength: Back Squat 3-3-3-3-3 *Build to 3RM WOD: Every 1:00 For 10 Rounds Odd: :30 Max Back Squats @ 50% 3RM Even: 15 Strokes on the Rower for Max Calories Purpose of the Workout: Piggy-backing off what we did last Monday with our back squats, today we are going to...

Sunday, December 9, 2018

Sunday FUNday: Olympic Lift Session Every 2:00 For 10 Rounds 1 Power Snatch + 1 Hang (Squat) Snatch + 1 Overhead Squat Every 2:00 For 10 Rounds 1 Clean + 1 Front Squat + 1 Split Jerk Purpose of the Workout: Today’s Sunday FUNday is going to give us an opportunity to...

Saturday, December 8, 2018

Partner WOD: 2 Rounds For TIme (Split Reps Evenly) 1,000 Meter Row 50 Thrusters (Barbell Only) 30 Pull Ups 50 Thrusters 1,000 Meter Row Rest 5:00 Purpose of the Workout: Our partner WOD today is a play on the classic CrossFit Girl named workout “Jackie.” The main...

Friday, December 7, 2018

Power: Split Press 5-5-5-5-5 WOD: 2 Rounds For Time 50 Double Unders 20 Toes to Bar 50 Double Unders 40 Kettlebell Swings 50 Double Unders 2:00 Rest Purpose of the Workout: Today's secondary power movement is the split press. This is more of a strength movement but is...

Thursday, December 6, 2018

Strength: Every 1:30 For 10 Rounds Odd: 4 Pistols (Each Leg) Even: :20-:30 Handstand Hold WOD: 2 Rounds For Max Reps 1:00 Shuttle Run (1 Length=1 Rep) :30 Rest 1:00 Ab-Mat Sit Ups :30 Rest 1:00 Box Jumps :30 Rest 1:00 Kipping Pull Ups :30 Rest Purpose of the Workout:...

Wednesday, December 5, 2018

Skill: Muscle Ups -False Grip -Transition Work -Negative Muscle Ups WOD: For Time (Cap=20:00) 75/65 Calorie Assault Bike 75 Wall Balls 75/65 Calorie Row *Every Minute on the Minute (and to start) Perform 3 Burpees Purpose of the Workout: As a natural progression of...