Workout of the Day

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

Saturday 150117


With a partner-

Row 3000m

150 C2B Pull-ups

75 C&J, 155/105 lbs.

- one partner works at a time, switch as needed

Crossfit snatch

Friday 150116


Skill:

Goat Training

Met Con:

24-18-12

Deadlift, 205/135 lbs.

KB Push Press, 53/35 lbs.

2015-01-16 12.49.12

Thursday 150115


Skill:

2 Rounds

Row 1000m

Rest 1:30

Met Con:

3 Rounds

15 T2B

15 Thrusters, 95/65 lbs.

15 OTB Burpees

2015-01-13 19.38.27
Crossfit squat snatch

Wednesday 150114


Strength:

Back Squat, 5 x 5

Met Con: 

Open WOD 14.1

10 min AMRAP

30 DUs

15 Power Snatch, 75/55 lbs.

2015-01-13 19.24.30

Crossfit wall balls

Tuesday 150113


Skill: 

Triple jump to max height in 12 minutes

Met Con:

12 min AMRAP

10 C2B Pull Ups

15 Front Squats, 115/75 lbs.

20 Box Jumps, 24/20"

2015-01-12 21.42.23

Monday 150112


Strength:

OH Squat

3 × 3

Then

Squat snatch

3 × 1

Met Con:

3 Rounds

20 Wall balls, 20/14 lbs.

20 Burpees

matt squat

Sunday 150111


Rest Day

2015-01-10 18.00.34

Saturday 150110


Strength:

1RM Back Squat

Met Con:

With a partner-

3 Rounds

Partner 1: 20 Thrusters, 95/65 lbs.

Partner 2: max DUs

...then switch

2015-01-10 11.09.14

Friday 150109


Strength:

Push Jerk

6x1 (Ascending)

Met Con:

16 min EMOM

Even- 2-5 Bar Muscle-ups

Odd- Box Jumps 40/30"

2015-01-10 11.03.59

Thursday 150108


Strength:

Front Squat

5 x 1, ascending

Met Con:

5 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

4 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

3 Deadlift, 80% 1 RM

5 Turkish Get Ups, 53/35 lbs.

2 Deadlift, 80% 1 RM

5 Turkish Get Ups, 53/35 lbs.

1 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

Sally top of Muscle up

Wednesday 150107


Strength:

Work up to a 1RM Weighted Pull Up

Met Con:

18 min to complete:

Row 2000m 

max rounds of "Cindy"

(5 Pull Ups, 10 HR Push Ups, 15 BW Squats)

2015-01-06 20.40.32

Tuesday 150106


Strength:

Front Squat

5 x 5, 70-75% 1RM

Skill:

5 Rounds

30 sec Good morning hold, 65/45 lbs.

30 sec Rest

Met Con:

Row 750m

15 C&J, 135/95 lbs.

Row 750m

2015-01-05 19.13.35