Workout of the Day

Monday December 9th, 2019

Workout of the Day A. For max reps (or calories): 60 seconds of Assault Bike Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Front Squats (135/95 lbs) Rest 60 seconds 60… Read more »

Saturday December 7th, 2019

Workout of the Day In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155 lbs) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on…

Friday December 6th, 2019

Workout of the Day In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest 2 Minutes

Thursday December 5th, 2019

Workout of the Day A. 1 + 1/4 Front Squats 5 sets of 3 reps *Squat down below parallel come up one quarter of the way (slightly above parallel) and then squat back down below parallel then up to full extension. That is one complete rep, must do 2 more for full set. B. For… Read more »

Wednesday December 4th, 2019

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: 1 Push Press + 2 Push Jerks + 3 Split Jerks Build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups… Read more »

Tuesday December 3rd, 2019

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Deadlift x 5 reps @ 70-75% B. Five rounds for time of: 24 Kettlebell Swings (70/50 lb) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/50 lb) 12 Box Jumps (24″/20″)

Monday December 2nd, 2019

Workout of the Day A. Bench Press 6 sets of 10 reps @60% B. Crossfit Baseline Test For time 400 Meter Run 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups

Saturday November 23rd, 2019

Workout of the Day 10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have. Then…… Read more »

Friday November 22nd, 2019

Workout of the Day A. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Compare results to July 26th, 2019. Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps @ 30X1 immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0 Rest… Read more »

Thursday November 21st, 2019

Workout of the Day Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Renegade Rows (50/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 24/16 Calories of Assault Bike Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 –… Read more »