DAILY WORKOUT

Thursday, March 7th, 2019

Strength: Every Minute For 16:00 Odd: 3-5 False Grip Ring Pull Ups or 6-10 False Grip Ring Rows Even: :30 Static Hold On Rings (Top of Dip Position) WOD: 21-18-15-12-9 For Time (Cap=12:00) Deadlift Hang Power Clean Push Press/Jerk Purpose of the Workout: The purpose...

Wednesday, March 6th, 2019

Skill: Handstands -Wall Walk (Establish Sound Inverted Position + Necessary Strength to Hold) -Kick Up To Wall In Tripod Position -Kick Up To Wall In Handstand Position (Elbows Locked Out) WOD: Chipper For Time (Cap=25:00) 50 Calorie Row 40 U.S.A Kettlebell Swings 30...

Tuesday, March 5th, 2019

Warm Up: 2 Rounds 500m Row 10 Pass Throughs 10 Reverse Pass Throughs 10 Active Shrungs Hanging from the Bar PVC Drills: 5 Overhead Squats 5 Sotts Press 5 Pressing Snatch Balances 5 Heaving Snatch Balances 10 Snatch Balances Power: Snatch Balance 1-1-1-1-1-1 Cool Down:...

Monday, March 4th, 2019

Strength/WOD: Tabata (8 Consecutive Rounds of :20 On/:10 Rest; 1:00 Rest Between Movements) Bottom to Bottom Air Squats (Rest in Bottom of Squat) Push Ups (Rest in Plank Hold) Double Kettlebell Deadlifts (Rest Holding Kettlebells) Double Front Rack Dumbbell...

Saturday, March 2nd, 2019

Team WOD: 6 Rounds For Reps In Teams of Three :30 Assault Bike 1:00 Rest :30 Burpee Box Jump Overs 1:00 Rest :30 Ground to Overhead 1:00 Rest Purpose of the Workout: The purpose of our Saturday Team WOD is to work hard and move fast for each of the :30 rounds of work....

Friday, March 1st, 2019

Strength: Holds & Grip Power: Snatch Skill: Handstands WOD: From 0:00-15:00 AMRAP 3 Deadlifts 3 Hand Power Cleans 6 Toes to Bar 6 Deadlifts 6 Hang Power Cleans 6 Toes to Bar Etc… From 15:00-20:00 Rest From 20:00-25:00 Either Row or Assault Bike For Calories (Pick...

Thursday, February 28th, 2019

Strength/WOD: CrossFit Open 15.2 Every 3:00 For As Long As Possible From 0:00-3:00 2 Rounds of 10 Overhead Squats 95/65 + 10 Chest To Bar Pull Ups From 3:00-6:00 2 Rounds of 12 Overhead Squats 95/65 + 12 Chest To Bar Pull Ups From 9:00-12:00 2 Rounds of 14 Overhead...

Wednesday, February 27th, 2019

Skill: Kipping Handstand Push Ups WOD: Every 6:00 For 4 Rounds 5 Handstand Push Ups 10 Toes to Bar 15 Burpees 500 Meter Row *Score Slowest Round Purpose of the Workout: The purpose of our skill section today is to learn and practice our kipping handstand push ups...

Tuesday, February 26th, 2019

Power: Every 1:30 For 10 Rounds Power Snatch 3-3-3-2-2-2-1-1-1-1 WOD: 10:00 AMRAP 30 Double Unders 15 Power Snatches (75/55) Purpose of the Workout: Since today is our last day to power snatch as the monthly focus this month, we are going to finish up with 10 rounds...

Monday, February 25th, 2019

Strength: 20:00 to Find 1RM Overhead Squat WOD: 4 Rounds For Time 20 Double Dumbbell Front Rack Reverse Lunges (10 Each Leg) 10 Heavy Russian Kettlebell Swings 5 Wall Walks Purpose of the Workout: The purpose of today’s WOD is to wrap up the month of February by...