Workout of the Day

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

Crossfit kettlebell

Monday 150216


Strength:

Back squat

7 x 2, w/ 3 sec. bottom pause

Met Con:

12 Snatch, 145/100 lbs.

6 Muscle Ups

9 Snatch, 155/105 lbs.

6 Muscle Ups

6 Snatch, 165/ 110 lbs.

6 Muscle Ups

3 Snatch, 175/115 lbs.

2015-02-15 22.04.50
Crossfit post-workout

Sunday 150215


Rest Day

rest
Crossfit clean and jerk

Saturday 150214


In the spirit of Valentine's Day...

SYNCHRONIZED with a partner-

1000m Row

10 Front Squats, 185/135 lbs.

20 Pull ups

30 Deadlift, 185/135 lbs.

40 Wall Ball Burpees, 20/14 lbs.

30 Deadlift, 185/135 lbs.

20 Pull ups

10 Front Squats, 185/135 lbs.

1000m Row

chrisd
Crossfit kipping

Friday 150213


Skill: 

4 Rounds

10 pulls on the rower for max distance

Rest 1 minute

Met Con:

12 min EMOM 

Even: 8 KB C&J, 53/35 lbs.

Odd: 40 DUS

 2015-02-12 21.15.06


Crossfit squat snatch

Thursday 150212


Skill:

Goat Training

Met Con:

"Open WOD 12.3"

18 min AMRAP

15 Box Jumps, 24/20"

12 Push Press, 115/75 lbs.

9 T2B

2015-02-11 23.52.41
Crossfit kettlebell swings

Wednesday 150211


Strength:

OH Squat

3 x 6, 60% 1RM

Then

Hang Squat Snatch

3 x 3, same weight as OHS

Met Con:

3 Rounds

40 Burpees

1 min Rest

2015-02-10 22.32.00
Crossfit front squat

Tuesday 150210


Skill:

Goat Training

Met Con:

"Challenge WOD #1" Repeat

4 Rounds:

15 KB Swings, 70/53 lbs.

12 Ab Mat Sit Ups

9 HSPU

2015-02-09 21.41.52
Crossfit shuttle run

Monday 150209


Strength:

15 minutes to work up to a 1RM C&J

* If you find your 1RM before 15 minutes, EMOM 2 C&J @ 80% until time is up.

Met Con:

10 min AMRAP

5 Thrusters, 105/75 lbs.

5 Box jumps, 24/20"

10 Thrusters, 105/75 lbs.

10 Box jumps, 24/20"

15 Thrusters, 105/75 lbs.

15 Box jumps, 24/20"

....

shuttle run

Sunday 150208


Rest Day- Get out of the gym and express your fitness in other ways!

20150124_201319

Saturday 150207


Strength:

3RM OH Squat

Met Con:

w/ a partner-

2 Rounds

1 min max Shuttle Run

1 min max Deadlift, 275/185 lbs.

1 min max Shuttle Run

1 min max Pistols

1 min max Shuttle Run

1 min max Burpee Pull Ups

1 min Rest

-partner 1 will run while partner 2 does other movement, then switch roles

-for total reps of 1) shuttle run and 2) other movements

 

Crossfit rowing

Friday 150206


Skill:

Goat Training

Met Con:

3 Rounds

21 T2B

18 KB SDHP, 70/53 lbs.

15 Box Jump Overs, 24/20"

2015-02-05 23.15.05

Thursday 150205


Strength:

10 min EMOM

2 Squat Snatch

Met Con:

"Open WOD 13.3"

12 min AMRAP

150 Wall Balls, 20/14 lbs.

90 Double Unders

30 Muscle Ups