DAILY WORKOUT

Monday April 22nd, 2019

Strength: Back Squat 20-20 (2 Attempts to Find 20RM) WOD: 4 Rounds of 1:30 On/1:30 Off 20/16 Calorie Assault Bike AMRAP in Remaining Time of Max Strict Pull Ups & Max Hand Release Push Ups Purpose of the Workout: The purpose of our squat portion today is to find...

Sunday, April 21st, 2019

Sunday FUNday! Strength: 6 Rounds 5 Bench Presses 15 GHD Sit Ups WOD: 3 Rounds For TIme 400 Meter Med Ball Run 20 Ball Slams 15 Med Ball Cleans 10 Burpee Over Balls Purpose of the Workout: The purpose of today’s Sunday Funday WODs is to work in some bench press and...

Saturday, April 20th, 2019

Partner WOD: 8:00 (Switch Partners Every 2:00) AMRAP Calories on the Rower Rest 2:00 8:00 (Switch Partners Every 200 Meters) AMRAP 200 Meter Run Rest 2:00 8:00 (Switch Partners Every 2:00) AMRAP 7 Wall Balls + 7 Box Jumps Purpose of the Workout: Our partner WOD this...

Friday April 19th, 2019

Power: Death By Power Cleans (Cap=20:00) WOD: 5:00 AMRAP 2,4,6,8,10,12, Etc… Toes to Bar Push Press Purpose of the Workout: The purpose of our power portion today is to have some fun with a “death by” formatted WOD! The way this is going to work is that the first...

Thursday April 18th, 2019

Strength: Back Squat 10-10-10-10 WOD: 3 Rounds of 2:30 On/ 2:30 Off 2 Muscle Ups (Ring or Bar), 4 Chest to Bar Pull Ups, 8 Kipping Pull Ups, or 12 Ring Rows 50 Single Unders, 25 Double Unders, or 5 Triple Unders *Pick up where you left off each round Purpose of the...

Wednesday April 17th, 2019

Skill: Rope Climb -Review Technique -3 Rounds of 1:00 On/2:00 Off AMRAP Rope Climbs WOD: For Time (Cap=17:00) 400 Meter Run 500 Meter Row 5 Rounds of 10 Deadlifts + 10 Bar Over Burpees 1,000 Meter Assault Bike 400 Meter Run Purpose of the Workout: The purpose of the...

Tuesday April 16th, 2019

Power/WOD: Power Clean Ladder Cap=25 Rounds (25:00) -1 Repetition Every Minute -Start at 135/95, 95/65, or less -Add 5lbs Total (2.5 Each Side) -Once you fail at a weight 3 times, you are done. Purpose of the Workout: Today we are going to combine our power portion...

Monday April 15th, 2019

Strength: Back Squat 1-1-1-1-1-1-1 (Cap=15:00) WOD: For Time (Cap=13:00) 10-1-10 Ab-Mat Sit Ups Russian Kettlebell Swings *3 Push Ups Between Each Set Purpose of the Workout: The purpose of today’s WOD is to build up to a heavy single back squat! Once we warm up, we...

Sunday, April 14th, 2019

Sunday FUNday! 20:00 to Find 1RM Hang Snatch + Snatch WOD: For Time 21 Overhead Squats 9 Ring or Bar Muscle Ups 15 Overhead Squats 7 Ring or Bar Muscle Ups 9 Overhead Squats 5 Ring or Bar Muscle Ups Purpose of the Workout: Today’s Sunday Funday is going to start out...

Saturday, April 13th, 2019

Team WOD: 30:00 AMRAP In Teams of 3 Partner A) 200 Meter Farmers Carry Partner B + C) Alternate Rounds of 10 Toes to Bar + 10 Box Jump Overs Purpose of the Workout: Today’s team workout is going to give us the opportunity to get outside and work some grip strength!...

Friday, April 12th, 2019

Power/WOD: Double “Grace” 30 (Power) Clean and Jerks Rest 5:00 30 Clean and Jerks Purpose of the Workout: The purpose of today's WOD is to do a classic CrossFit workout…..twice! Since we are focusing on the power clean this month, why not have some fun and try it out...

Thursday, April 11th, 2019

Strength: 5 Sets of 5 Box Squats WOD: 3 Rounds For Time (Cap=12:00) 400 Meter Run 21 American Kettlebell Swings 12 Calorie Assault Bike Purpose of the Workout: Today we are going to introduce a new variation of the back squat in the form of box squats. The purpose of...