Workout Of the Day

Saturday, March 17, 2018

CrossFit Games Open Workout 18.4
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Friday, March 16, 2018

Rest / Make-up / Mobility

Thursday, March 15, 2018

Skill / Strength
Split press
 
Conditioning
21-15-9 reps of:
Calorie bike
Deadlift (225#/155#)

Wednesday, March 14, 2018

EMOM for 30 minutes of:
20 KB swings (70#/53#)
15 Box jump overs (24″/20″)
10 Bench press (155#/105#)

Tuesday, March 13, 2018

Skill / Strength
Turkish get up
 
Conditioning
For time:
10 Squat clean thrusters (185#/135#)
– Rest 5 minutes –
15 Squat clean thrusters (155#/105#)
– Rest 5 minutes –
20 Squat clean thrusters (135#/95#)

Monday, March 12, 2018

Rest / Make-up / Mobility

Sunday, March 11, 2018

4 Rounds for time of:
20 Wall ball (20#/14#)
10 Hang power cleans (155#/105#)
20/14 Calorie assault bike

Saturday, March 10, 2018

CrossFit Games Open Workout 18.3
2 rounds for time of:
100 Double-unders
20 Overhead squats
100 Double-unders
12 Ring muscle-ups
100 Double-unders
20 Dumbbell snatches
100 Double-unders
12 Bar muscle-ups

Time cap: 14 minutes

Friday, March 9, 2018

Rest / Make-up / Mobility

5:15am class canceled. All other classes on today!

Thursday, March 8, 2018

For time:
50 Push ups
40 Sit ups
30 Bench press (155#/105#)
20 Handstand push ups
10 Shoulder to overhead (155#/105#)