Workout Of the Day

Wednesday, October 1, 2014

Strength

Press

Conditioning

For time:

Row 1,000m

-THEN-

3 Rounds of:

5 Wall climbs

10 Box jumps (36″/24″)

15 KB swings (70#/55#)

Tuesday, September 30, 2014

Strength

Squat

Conditioning

For time:

Run 800m

20 Toes to bar

50 Burpees

20 Toes to bar

Run 800m

♦ compare to 08/10/14 ♦

Monday, September 29, 2014

Rest / Make-up / Mobility

Sunday, September 28, 2014

Strength

Press

Conditioning

For time:

3 Rounds of:

6 Muscle ups

30 Double unders

-THEN-

3 Rounds of:

4 Muscle ups

50 Double unders

Saturday, September 27, 2014

Reminder: Bar muscle-up clinic today at noon

For time:

100 KB swings (55#/35#)

30 Thrusters (115#/75#)

50 KB swings (55#/35#)

15 Thrusters (115#/75#)

Friday, September 26, 2014

Rest / Make-up / Mobility

Thursday, September 25, 2014

Skill / Strength

Bench press

Conditioning

2 Rounds for time of:

20 Box jumps (30″/24″)

5 Muscle ups

30 Box jumps (24″/20″)

5 Muscle ups

40 Box jumps (20″/16″)

5 Muscle ups

Wednesday, September 24, 2014

CrossFit Total

1 RM Back squat

1 RM Shoulder press

1 RM Deadlift

Tuesday, September 23, 2014

Strength

Clean & jerk

Conditioning

5 Rounds for time of:

5 Overhead squats (135#/95#)

10 Toes to bar

20 Double unders

Monday, September 22, 2014

Rest / Make-up / Mobility