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Category Archive for: ‘Workout of the Day’

Thursday 8.9.18

Thursday 8.9.18 4 Rounds 8 Back Squats – 70% of 1RM 8/4 Push Ups on Plate 60 Second Weighted Plank 7/7 Step Ups – Heavy DB or KB in each hand

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Wednesday 8.8.18

20 Minute AMRAP 5 Cleans 135/95 10 Toes To Bar 15 Wall Balls 20/14

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Tuesday 8.7.18

Teams of Two 100 Double Under Buy In 5 Rounds 10 Dumbbell Thrusters 50/35 20 Dumbbell Lunges 30 Sit-ups 100 Double Under Cash Out Split work evenly 20 Minute Cap

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Monday 8.6.18

Monday 8.6.18 3 x 3 Front Squat @ 75% Then 3 Rounds 8/5 Ring Dips 3 Goblet Squats – 20 sec pause at bottom 53/35 8 Good Mornings 75/55 45 Second Weighted Planks – Heavy

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Friday 8.3.18

Friday 8.3.18 Cindy 20 Minute AMRAP 5 Pull Ups 10 Push UPs 15 Squats

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Thursday 8.2.18

Thursday 8.2.18 4 Rounds 4 Deadlifts 275/185 25 Flutter Kicks 40′ Backward Sled Pull – Heavy 90 Second Sandbag Hold  

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Wednesday 8.1.18

Teams of 2 8 Rounds 8 Back Squat 115/75 8 Push Press 115/75 8 Toes 2 Bar 16/12 Row Athletes complete a full round. Bar starts on floor. 4 full rounds each.

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Tuesday 7.31.18

Tuesday 7.31.18 Teams of Two 16 Minute AMRAP 16 Wall Balls 20/14 12 Box Jump Overs 8 Burpees  

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Monday 7.30.18

Monday 7.30.18 Front Squat – 3 Rep Max Then 4 Rounds 8 Strict Pull Ups 6R/6L Seated Single Leg Squats – Heavy 12/8 Push Ups 60 Single Unders 90 Second Plank  

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Free Saturday Class

FREE Saturday Class! Start your weekend with a CrossFit class. Saturday 10AM for CrossFitters of all levels—first-timers and regulars. Be ready to have fun!

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