DAILY WORKOUT

Wednesday, June 6, 2018

Skill: Running -Pose Running Drills WOD: 3 Rounds For Time 2,000 Meter Assault Bike 100 Double Unders 800 Meter Run Purpose of the Workout: Our monthly skill focus for June is running! Today we will work through multiple drills to improve the efficiency of your stride...

Tuesday, June 5, 2018

Power: 20:00 to Find 1RM Clean and Jerk WOD: 6:00 for Males/7:00 For Females Row 1,000 Meters (Scored) AMRAP Rower Over Burpees in Remaining Time Purpose of the Workout: The purpose of today is to find our 1 rep max clean and jerk. This is the culmination of the last...

Monday, June 4, 2018

Strength:Holds/Grip Test For Time: 400 Meter Farmers Carry Test *5 Burpees each time the weight is set down. WOD: 5 Rounds For Reps :45 Sumo Deadlifts (Heavy) :15 Transition :45 Ring Push Ups 1:15 Rest Purpose of the Workout: Since our June strength focuses are grip...

Sunday, June 3, 2018

Sunday FUNday! WOD: “Triple 3” Modified For Time: 6KM Assault Bike 600 Single Unders 1 Mile Run (Perform 50 Burpees at ½ Mile Mark) Purpose of the Workout: oday's Sunday Funday workout is a play on the 2014 CrossFit Games workout “The Triple 3.” Instead of rowing, we...

Saturday, June 2, 2018

Partner WOD: In Teams of Two 6:00 Partner A: Wall Sit Hold Partner B: AMRAP Jumping Lunges 2:00 Rest 6:00 Partner A: Handstand Hold Partner B: AMRAP Ring Rows 2:00 Rest 6:00 Partner A: Hold Front Plank Partner B: AMRAP Ab-Mat Sit Ups 2:00 Rest 6:00 Partner A: Double...

Friday, June 1, 2018

Power: 10 Sets: Build in Weight 3 Position Clean (High Hang aka Power Position, At Knee, Ground) WOD: 10:00 AMRAP 1 Single Arm DB Hang Power Clean and Push Press/ Jerk (each Arm) 1 Chest to Bar Pull Up 2 Single Arm DB Hang Power Cleans and Push Press/ Jerks (each Arm)...

Thursday, May 31, 2018

Strength:2 Attempts to Find NEW 20RM Back SquatWOD:3 Rounds of 3:00 on/ 3:00 off 250/200  Meter Row “Buy-in” 10 Double Dumbbell Push JerksAMRAP Row For Meters In Remaining Time Purpose of the Workout:It is hard to believe that today is the last day of May! That means...

Wednesday, May 30, 2018

Power:20:00 to Find NEW 1RM Split Jerk WOD:For Time 1 Power Clean 10 Handstand Push Ups 2 Power Cleans 9 Handstand Push Ups 3 Power Cleans 8 Handstand Push Ups 4 Power Cleans 7 Handstand Push Ups 5 Power Cleans 6 Handstand Push Ups 6 Power Cleans 5 Handstand Push Ups...

Tuesday, May 29, 2018

WOD:Double “Met-Con” 12:00 AMRAP 30 Double Unders 10 Deadlifts 6:00 Rest 12:00 AMRAP 10 Knees to Elbows 10 Burpees Purpose of the Workout: In preparation for our monthly re-test tomorrow, we are going to enjoy a double metcon today! The first one will consist of 10...

Monday, May 28, 2018

Memorial Day "Murph" One Workout at 9:00am Party Afterwards - we'll provide and grill meat, you bring sides and beverages. LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man...

Sunday, May 27, 2018

Sunday FUNday! 10:00 Turkish Get Up Practice 25:00 AMRAP 15/10 Calorie Assault Bike 3 Laps of gym “Shuttle Run” ~50 Meter Sled Push Purpose of the Workout: The first part of class today will be dedicated to working the technique for the Turkish Get Up and then we will...

Saturday, May 26, 2018

Partner WOD: 10,000 Meter Row For TIme Here’s the breakdown: Partner A: 2,000 Meters Partner B: 2,000 Meters Partner A: 1,500 Meters Partner B: 1,500 Meters Partner A: 1,000 Meters Partner B: 1,000 Meters Partner A: 500 Meters Partner B: 500 Meters Purpose of the...