Workout of the Day

See what fun Jake and the other trainers have cooked up!

Tuesday 3.20.18

Tuesday 3.20.18 3-6-9-12-…. Dumbbell Thrusters Chest To Bar Pull-Ups

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Monday 3.19.18

3 x 3 back squat Then 3 rounds 100 M farmer carry – heavy KB 6 strict press – heavy 12 Russian Twist – medicine ball 5L/5R lunges – dumbbell 45 Sit-ups

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Friday 3.16.18

Workout 18.4 9 minute time cap For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk

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Thursday 3.15.18

Thursday 3.15.18 5000 M Partner Row Switch every 500M

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Wednesday 3.14.18

Wednesday 3.14.18 20 – 15 – 10 Thrusters 105/75 Pull-Ups Box Jump Overs

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Tuesday 3.13.18

Tuesday 3.13.18 20 Minute AMRAP Teams of Two 12 Deadlifts 135/95 10 Hang Cleans 8 Shoulder to Overhead Person A rows until person B completes two rounds of complex.

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Monday 3.12.18

Karen 150 Wall Balls for time Then 3 rounds 8 Floor Presses – Heavy 100 M Sandbag/D ball carry 15 Russian KB swings 70/53 40 Sit ups

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Friday 3.9.18

Friday 3.9.18 CrossFit Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes – Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 …

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Thursday 3.8.18

Thursday 3.8.18 Active Recovery Day 10 Minute AMRAP 200 M Run 10 KB Swings 10 Air Squats 5 Burpees over KB Then 20 Minute ROM WOD

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Wednesday 3.7.18

Wednesday 3.7.18 Teams of 3 24 Minute AMRAP 200 Double Unders 100 Back Squats 95/65 80 Sit Ups 60 Thrusters 95/65 40 Pull Ups 20 Ring Dips 10 Chest 2 Bar/Bar Muscle Ups 1 person rowing. 1 person working. 1 person resting. Score is total reps + calories

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