WORKOUT OF THE DAY – 8/12/18
Sunday, August 12th 2018 Closed
WORKOUT OF THE DAY – 8/12/18 Read More »
Sunday, August 12th 2018 Closed
WORKOUT OF THE DAY – 8/12/18 Read More »
Saturday, August 11th 2018 1. Conditioning “Century Club” Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row 25 Minute Time Cap Teams of 3
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Friday, August 10th 2018 1. Deadlift Heavy Set of 10 2. Conditioning “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) (115/85) 15/10 Calorie Bike 20 Hang Dumbbell Reverse Lunges (50/35) (35/20) 15/10 Calorie Bike The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps,
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Thursday, August 9th 2018 1. Conditioning “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score
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Wednesday, August 8th 2018 1. Conditioning “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Bar Burpees Max Overhead Squats (75/55) (55/35) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Bar Burpees Max Overhead Squats (95/65) (75/55) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Bar Burpees Max Overhead Squats (115/85)
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Tuesday, August 7th 2018 1. Conditioning “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) (95/65) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) (95/65) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) (95/65) “Jump City” is
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Monday, August 6th 2018 1. Power Snatch Heavy Single 2. Conditioning “Randy” For Time: 75 Power Snatches (75/55) (55/35) Two part workout today focusing on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power
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Saturday, August 4th 2018 1. Conditioning “Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that
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Friday, August 3rd 2018 1. Conditioning “Recess” AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) … Continue to add (3) Repetitions Per Round Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken
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