Workout of the Day
Thursday 02.16.17
Skill/Strength/Buy-in: Handstand Walking progressions 20 min WOD: CrossFit Mainpage circa 2010 21-15-9 reps of: Deadlifts 225/155 Overhead Squats 135/95 HAPPY WODDING!!
Wednesday 02.15.17
Skill/Strength/Buy-in: Split Jerk, review and practice; 20 min for experienced members to find heaviest single. WOD: AMRAP 10 5 Dumbbell Snatches, each arm 10 Burpees 30 Double Unders HAPPY WODDING!!
Tuesday 02.14.17
Skill/Strength/Buy-in: Front Squat 3-3-3 Partnered WOD: AMRAP 16 (alternate rounds between partners) The O.C. 7 Ring Rows 7 Push-ups 7 KBS 7 Goblet Squats HAPPY WODDING!!
Monday 02.13.17
Skill/Strength/Buy-in: 15 min to find your best Hang Power Clean for the day WOD: 3 x 6 min AMRAPS complete in any order AMRAP 6 800m run with remaining time, Max Effort WBS rest 2 minutes AMRAP 6 100 Slam Balls with remaining time , Max Effort Hang Power Cleans 95/65...
Thursday 02.09.17
Skill/Strength/Buy-in: Kipping/Muscle-up practice For more advanced members: 10 rounds -EMOM if possible 1 Strict Pull-up, 2 Kipping Pull-ups, 3 Butterfly Pull-ups, 1 Muscle-up WOD: 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees HAPPY WODDING!!
Wednesday 02.08.17
Skill/Strength/Buy-in: 20 min to find best Clean and Jerk WOD: 800m run 15 Cleans 135/95 600m run 12 Cleans 155/115 400m run 9 Cleans 185/135 200m run 6 Cleans 205/155 HAPPY WODDING!!
Tuesday 02.07.17
Skill/Strength/Buy-in: Back Squat 3x5 increasing WOD: 7 RFT {16min Time Cap} 12 Kettlebell Swings 6 Handstand Push-ups Fence to Fence Sprint HAPPY WODDING!!
Monday 02.06.17
Skill/Strength/Buy-in: Pistols review/practice Partner WOD: Head to Head Challenge 5 rounds each, alternating One partner performs 5 Renegade Man-Makers (Push-up, Row L, Row R, Squat Clean Thruster) While other partner performs Max Rep Burpees Partners are racing...
Friday 02.03.17
Skill/Strength/Buy-in: Turkish Get-ups 3x2 reps each arm (alternating/building each set, trying not to allow weight to touch floor between reps) Rope climb review/practice WOD: 4 RFT 6 Dumbbell Snatches (each arm-choose a challenging/manageable weight) 12 K2E 18...
Thursday 02.02.17
Skill/Strength/Buy-in: Back Squat 3 x 5 Increasing each set, if possible WOD: TABATA For max reps running total Deadlifts 135/95 Rest 1 minute Push Presses 75/55 Rest 1 minute Box Jumps 20/16 Rest 1 minute Ball Slams 30/20 HAPPY WODDING!!