Workout of the Day

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

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
Crossfit kettlebell swings

Monday 150105


Strength:

Snatch

5 x 2, ascending 

* must be touch & go 

Met Con: 

12 min AMRAP

6 Snatches, 135/95 lbs.

12 HSPU

18 KB Swings, 53/35 lbs.

2015-01-04 20.11.46

Sunday 150104


Rest Day

20150103_141134-1

Saturday 150103


"Filthy 50"

For time-

50 Box Jumps, 24/20"

50 Jumping Pull-Ups

50 KB Swings, 35/26 lbs.

50 (Total) Walking Lunges

50 K2E

50 Push Press, 45/35 lbs.

50 Supermans

50 Wall Balls, 20/14 lbs.

50 Burpees

50 DUs

2015-01-05 19.23.03

Friday 150102


Strength:

Back Squat

5 x 5, 70% 1RM

Skill:

4 Rounds

Max HSPU

1 min Rest

Met Con:

3 Rounds

15 Snatches, 95/65 lbs.

30 Deadlift, 95/65 lbs.

30 DUs

Thrusters

Thursday 150101


Happy New Year!

Strength:

6 Rounds

1 High Hang Squat Clean + 1 Hang Squat Clean + Low Hang Squat Clean, ascending

Met Con:

10!

Front Squats, 155/105#

C2B Pull Ups

20141231_130430

Wednesday 141231


Strength:

Thrusters

8 x 2, across

Met Con:

For total reps-

4 Rounds

1 min max Ab Mat Sit Ups

1 min max Muscle Ups

1 min max Burpee Box Jumps, 30/24"

1 min max Rest

 2014-12-30 21.27.13