Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Sunday 141116


Rest Day

sarah wb

Saturday 141115


NO CLASSES TODAY...instead, come out to CrossFit Buffalo to support some of our athletes and coaches competing in the Movember Throwdown.

chrisashley

Friday 141114


Strength:

Front squat

5 x 1, 90% 1RM

Then

Push jerk

10 x 2, across

Met Con:

10 min AMRAP

20 Front squats, 105/75 lbs.

20 HR Push ups

Row 200m

John Lunge

Thursday 141113


For time:

75 Burpees

25 Back rack lunges, 165/115 lbs.

10 Snatches, 165/115 lbs.

5 MUs

PicsArt_1415891387495

Wednesday 141112


Strength:

Front squat

5 x3 @ 85% 1RM

Met Con:

10 min EMOM

Even- 12 Pull ups

Odd- 15 Wall balls, 20/14 lbs.

Rest 2 min.

10 min EMOM

Even- 12 KB swings, 70/53 lbs.

Odd- 50 DUs

hscf ashley

Tuesday 141111


Strength:

Deadlift

3 x 10 unbroken

Met Con:

10!

Hang clean, 135/95 lbs.

Ring dips

hscf

 

Monday 141110


Strength:

Front Squat

1RM

Then

Front Squat

5 x 5 @ 80% 1RM

Met Con:

Tabata row

sally ohs

Sunday 141109


Rest Day

chris bs

Saturday 141108


Skill:

Snatch Balance

5 x 5

Met Con:

18 min AMRAP

10 OH Squats, 135/95 lbs.

15 Box jump overs, 24/20"

20 Ab mat sit ups

vince fs

Friday 141107


Strength:

Back squat

5 x 1 @ 90% 1RM

Met Con:

50 Thrusters, 135/95 lbs.

*every time you put the bar down, do 10 burpees

barbell

Thursday 141106


Skill:

7 Min EMOM

5-10 Chest to Bar Pullups

Met Con:

"Diane"

21-15-9

Deadlift 225/155#

HSPU

Jeff and Josh Rowing

Wednesday 141105


Strength:

Back squat

5 x 3 @ 85% 1RM

Then:

Work up to a heavy snatch complex of:

Power snatch + Hang squat snatch + Squat snatch

front squat