Workout of the Day

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

Sunday 150201


Rest Day

Saturday 150131


Skill:

Goat Training

Met Con:

Open 14.4

14 min AMRAP

60 kcal Row

50 T2B

40 Wall balls, 20/14 lbs.

30 Cleans, 135/95 lbs.

20 Muscle ups

Friday 150130


Strength:

Hang squat cleans

5 x 5, ascending

Met Con:

3 Rounds

25 HR Push ups

25 Box jumps, 24/20"

 2015-01-29 22.11.40

Crossfit muscle-ups

Thursday 150129


Skill:

Goat Training

Strength:

3 Rounds

1 High Hang Squat snatch + 1 Hang Squat snatch + 1 Squat snatch

Met Con:

"Isabel"

30 Snatches,  135/95 lbs.

2015-01-29 08.25.07

Crossfit mobility

Wednesday 150128


20 Rep Benchmark:

Front squat

Met Con:

100 DUS

30 Deadlift, 135/95 lbs.

40 Ring dips

30 Deadlift, 135/95 lbs.

100 DUS

2015-01-27 21.05.44

Tuesday 150127


Skill: 

Goat Training

Met Con:

"Challenge WOD Numero 2"

4 Rounds:

Row 500m

25 BW Squats

15 GHD Sit Ups

Monday 150126


Strength:

Back squat

5×3, across

Met Con: 

7 min AMRAP 

7 Thrusters, 155/105 lbs.

7 C2B Pull Ups

Sunday 150125


Rest Day

20150122_183658

 


Saturday 150124


"Open WOD 13.1"

17 min AMRAP

40 Burpees

30 Snatch, 75/45 lbs.

30 Burpees

30 Snatch, 135/75 lbs.

20 Burpees

30 Snatch, 165/100 lbs.

10 Burpees

AMRAP Snatch, 210/120 lbs.

10977
Crossfit box jumps

Friday 150123


Skill:

Goat Training

Strength:

3 Rounds

1 Strict press + 2 Push press + 3 Push jerk

Met Con:

10 min AMRAP

Even: Row 200m

Odd: 50 DUs

Crossfit hand stand push-ups

Thursday 150122


Strength:

OH Squat

2 x 6, 65% 1RM

2 x 4, 75% 1RM

2 x 2, 85% 1RM

Met Con:

3 Rounds

40 ft. Handstand walk

20 Wall balls, 20/14 lbs.

15 Box Jumps, 24/20"

10 Power cleans, 135/95 lbs.

ash hspu
Crossfit modified hand stand push-ups

Wednesday 150121


Skill:

Goat Training

Met Con:

4 Rounds

10 Deadlift, 245/175 lbs.

25 HR Push-ups

2015-01-20 22.25.21