Workout of the Day

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

Thursday 150226


Strength:

Push Jerk

5x5, across

Met Con:

5 min AMRAP 

5 Hang snatch, 95/65 lbs.

10 Ring Dips

Rest 2 min

5 min AMRAP

10 OH Squat, 95/65 lbs.

20 DUs

 

Crossfit clusters

Wednesday 150225


Skill:

Goat Training

Met Con:

12 min AMRAP

Row 500m

15 Wall balls, 30/20 lbs.

15 Ab Mat Sit Ups

2015-02-24 21.59.09

 

Crossfit kettlebell snatches

Tuesday 150224


Skill:

6 Rounds

30 sec Hollow rocks

30 sec Rest

Met Con:

"Challenge WOD #3 Retest"

10..1 Clusters, 135/95 lbs.

1...10 Burpees

2015-02-23 23.11.19

Monday 150223


20 Rep Benchmark:

Back squat

Met Con:

For total reps-

Tabata T2B

Tabata HR Push Ups

Tabata KB Snatch, 35/26 lbs.

Tabata Box jumps, 24/20"


Crossfit front squats

Saturday 150221


Strength:

Front Squat

3 x 15, 1 min. rest between

Met Con:

Open WOD 14.2

3 min to complete 2 rounds of-

10 OH Squat, 95/65 lbs.

10 C2B Pull Ups

If successful, 3 min to complete 2 Rounds of-

12 OH Squat, 95/65 lbs.

12 C2B Pull Ups

...Continue adding two reps to each movement until you can no longer complete two full rounds in 3 minutes

2015-02-21 08.59.23
Crossfit squat cleans

Friday 150220


Skill:

Goat Training

Met Con:

3k Row

*Every 2 minutes- 30 DUs

2015-02-19 21.53.49
Crossfit rowing

Thursday 150219


Gymnastics Benchmark:

For time-

50 C2B Pull ups

Met Con:

12 min AMRAP

6 Squat cleans, 155/105 lbs.

9 HSPU

12 Burpees

2015-02-18 23.53.54
Crossfit GHD situps

Wednesday 150218


Skill: 

Goat Training

Met Con:

5 Rounds

15 Box jumps, 24/20"

5x Shuttle Run

15 Wall balls, 30/20 lbs.

5x Shuttle Run

15 KB Swings, 70/53 lbs.

Rest 2 min

 2015-02-17 22.30.12


Crossfit muscle-ups

Tuesday 150217


Skill:

4 Rounds 

15 S2OH, 135/95 lbs.

Rest 2 minutes

Met Con:

"Challenge WOD #3" Retest

4 Rounds

Row 500m

25 BW Squats

15 GHD Sit Ups

2015-02-16 22.33.50
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