Saturday, Jan. 19 CrossFit Workout of the Day
In teams of two: 3 rounds for time 40 box jump overs (24/20) 30 handstand push ups 20 DB hang power cleans (50/35) 10 overhead squats (135/95)
2019 01 18
Friday, Jan. 18 CrossFit Workout of the Day
Warm Up 2 rounds: 10 banded glute bridges 10 RDLs 5 bootstrappers :30 hollow hold Strength Deadlift 75%, 5x3 Conditioning For time: 40 pull ups 50 back squats (135/95 - from floor) 60 double unders
2019 01 17
Thursday, Jan. 17 EVF 360 Workout of the Day
38 minutes to complete: 1k row Then, 5 rounds of 10 KB deadlifts (53/35) 20 double unders 10 toes to bar/hanging knee raises 20 double unders Rest 2 minutes 5 rounds of 10 DB snatches (50/35) 3 manmakers (40/25) 10 wall balls 3 manmakers Then, 750m ski or 40/25 calorie…
2019 01 16
Wednesday, Jan. 16 CrossFit Workout of the Day
Warm Up 1 round: 50 double unders 10 scap push ups :30 handstand hold :20 top dip support hold Gymnastics 3 sets for quality Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Strength Power clean + clean 4 x (2+1) Across or…
2019 01 15
Tuesday, Jan. 15 CrossFit Workout of the Day
Warm Up 6 minutes: 10/8 calorie row 10 jump squats 5 barbell strict press 10 good mornings Strength Push press 1 x max reps 3x6 Your max set should be performed at last week’s heavy five weight. You will use 90% of the heavy five for your 3x6. Conditioning 15…
2019 01 14
Goal setting for a new year of training
Every day is an opportunity to get stronger, eat better, live healthier, and become the best version of you. The new year offers an opportunity to set new goals and build on the previous year, but understand that every day, week and month is the best opportunity to set newer…
2019 01 14
Monday, Jan. 14 CrossFit Workout of the Day
Warm Up 2 rounds: 10 banded side steps 10 med ball squats 8/8 single-leg deadlifts 8/8 lateral step ups Strength Front squat Every 2:00 for 6 sets: 6 reps @ 65% of training max Conditioning For time: 21 wall balls (20/14) 15 hang power snatches (95/65) 18 wall balls 12…
2019 01 13
Sunday, January 13th Crossfit Workout of the Day
Warm Up 2 rounds: 50 single unders 5 inchworms w/ push up 5 scap pull ups 10 ring rows :30 handstand hold Hero WOD “Wade” Run 1,200m Then, 4 rounds of: 12 strict pull ups 9 strict dips 6 strict handstand push ups Then, run 1,200m RX+ = wear a…
2019 01 12
Saturday, Jan. 12 CrossFit Workout of the Day
In teams of two: 2 rounds for time 500m row 30 KBS (70/53) 30 box jumps (30/24) 30 toes to bar 30 front rack lunges (115/75) 30 push ups 30 shoulder to overhead (115/75)
2019 01 11
Friday, Jan. 11 CrossFit Workout of the Day
Warm Up 6 minutes: 10 good mornings 10 banded glute bridges 10 single-leg RDLs (5/leg) Strength Deadlift 70%, 5x5 Conditioning Every 3 minutes for 5 rounds: 10 squat clean thrusters (115/75) 40 double unders
2019 01 10