Workout of the Day

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Saturday 200704


Warm up:

3 Rounds

200m Run

35' Bear Crawl

10 Russian Swings

Then

2 min Saddle Pose

Met Con:

For Time

1 mile Run

2 Rounds

40 Burpees

40 DB/KB Snatches

Friday 200703


Warm up:

3 Rounds

20 Jumping Jacks

15 High Pulls

10 Shoulder Taps

5 Front Rack Lunges

Met Con:

"Havana"

AMRAP 25

150 DUs

50 Push-ups

15 Power Cleans 185/125 lbs

 

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Thursday 200702


Warm up:

2 Rounds

30 High Knees

15 BW Squats

10 Rotational Reaches

5 Yoga Push-ups

Skill:

EMOM x 10

Odd: 45 sec OH Hold

Even: 30 sec Hollow Hold

Met Con:

For Time

800m Run

25 Thrusters

25 Burpees

800m Run

25 Thrusters

25 Burpees

800m Run

Wednesday 200701


Warm up:

3 Rounds

200m Run

20 Jumping Jacks

10 Caterpillar Walks

10 Cuban Press

Strength:

4 Rounds

10 Bulgarian Split Squats (each leg)

15 DB/KB SDHP

Met Con:

For Time

2 Rounds

20 HSPUs

20 Box Jumps

4 Rounds

10 HSPUs

10 Box Jumps


Tuesday 200630


Warm up:

3 Rounds

10 PVC Pass Thrus

10 OH Squats

10 Step Back Lunges

ThenĀ 

5-1 Walkout Push-ups

Strength:

7 Rounds

2 Power Snatches +

1 Squat Snatch

At Home Version:

Follow the same complex using a DB/KB with each arm

Met Con:

4 Rounds

9 Snatches 95/65 lbs

9 OH Squats 95/65 lbs

36 Mountain Climbers

At Home Version:

4 Rounds

18 DB/KB Snatches

18 DB/KB OH Squats

36 Mountain Climbers

Monday 200629


Warm up:

3 Rounds

35' Bear Crawl

10 Step Ups

10 Broomstick Pass Thrus

10 Push-ups

Skill:

8 Rounds

Max BW Squats

20 sec on

10 sec rest

Met Con:

For Time

1200m Run

80 KB Swings

80 Lateral Hops

Sunday 200628


Warm up:

2 Rounds

400m Run

20 Step Ups

15 SDHP

10 Yoga Push-ups

Met Con:

"STONEWALL"

AMRAP 12

6 Squat Cleans 135/95 lbs

28 DUs

6 S2OH 135/95 lbs

9 Burpees

"STONEWALL from home"

AMRAP 12

6 Forward Lunges

28 DUs

6 Reverse Lunges

9 Burpees

Saturday 200627


Warm up:

3 Rounds

10 Caterpillar Walks

10 BW Squats

10 Russian Swings

10 Tuck Jumps

Then

2 min Standing Calf Stretch (each side)

2 min Lizard Pose (each side)

Met Con:

20 Rounds (total)

-with a partner, alternating rounds

12 DB/KB Floor Press

6 Burpee Box Jumps

12 Pistols

6 Burpee Box Jumps


Friday 200626


Warm Up/Mobility:

2 Rounds-
30 Jumping Jacks
10 Leg Swings (each leg, direction)
10 SDHP
5 Yoga Push Ups (pedal feet at top)

Strength:

4 Rounds-
10 Single Leg Deadlifts (right)
10 Single Leg Deadlifts (left)
15 Supermans

Met Con:

For time-
800m Run
50 DB/KB Hang C&J
800m Run

Thursday 200625


Warm Up/Mobility:

2 Rounds-
30 Jumping Jacks
10 Samson Lunges
10 Hollow Rocks
10 Pass Thrus
Then, 1 minute Puppy Dog Stretch

Skill:

5 Rounds-
5 Turkish Get Ups (each side)
Rest 1-2 minutes between rounds

Met Con:

4 Rounds-
AMRAP 2
30 Mountain Climbers
15 Jump Squats
Rest 2 minutes
***Equipment drop-off is cancelled this weekend-keep your stuff! Sign up through our website calendar to do the workout "Stonewall" in the gym parking lot this Sunday, June 28th.

Wednesday 200624


Warm Up/Mobility:

3 Rounds-

10 Toy Soldiers

10 Samson Lunges

10 SDHP

10 Cuban Presses

Strength:

EMOM x 10

4 Clusters (right) + 4 Clusters (left)

Met Con:

For time-

25 V-Ups

35 Weighted Step Ups

45 Deadlifts

25 V-Ups

45 Deadlifts

35 Weighted Step UpsĀ 

25 V-Ups

Tuesday 200623


Warm up:

30 Jumping Jacks

2 Rounds

15 BW Squats

15 Thoracic Rotations

15 Broomstick Pass Thrus

Skill:

7 Rounds

40 sec Max DUs

20 sec Rest

Met Con:

For Time

27-21-15-9

KB/DB OH Squats

Bench Dips