Sunday, March 8th Crossfit Workout of the Day
Warm Up 2 rounds: 5 inchworms 5 scap pull ups 10 half-kneeling banded face pulls 10 ring rows :30 plank Strength Bench press 75%, 2x6 75%, 1x6+ Conditioning 3 rounds for time 400m run 15 wall balls (20/14) 9 power snatches* *Weight increases each round Round 1: 95/65 Round 2:…
Saturday, March 7th Crossfit Workout of the Day – Transition Week, Day 5
In teams of two, for time: 60-40-20 reps of Handstand push ups Sumo deadlift high pull (75/55) DB front rack lunges (50/35) *1k row after each round Teams split all work however they choose.
New CrossFit Cycle Starts Monday
Our upcoming cycle will start Monday, March 9th and will continue through May 8th. The next eight weeks will focus on continuing to build strength in our back squats, overhead lifts, and bench press, as well as improving technique in the snatch. We’ll focus on developing our strict pull up…
Friday, March 6th Crossfit Workout of the Day – Transition Week, Day 4
Warm Up 6 minutes: 10 alternating groiners 5 pass thrus 5 knees to feet jumps 5 PVC overhead squats 5 snatch grip Sotts press Strength Every :90 for 10 rounds - High-hang snatch x 2 Keep weight light and technique perfect! Conditioning 3 rounds for time 30 KBS (53/35) 15…
Thursday, March 5th EVF 360 Workout of the Day
On a 36:00 clock… 0:00-12:00, complete: 12-9-6 reps of Manmakers (40/25) DB step overs (40/25) 12:00-24:00, complete: 24-18-12 reps of Burpees Pull ups/ring rows 24:00-36:00, complete: 42-36-24 reps of Push ups DB snatches (50/35) Any time left over in each 12-minute period will be used as rest.
Wednesday, March 4th Crossfit Workout of the Day – Transition Week, Day 3
Warm Up 3 rounds: 50 single unders 5 inchworms 5 scap push ups 5 barbell hang clean pulls 5 barbell hang muscle cleans 10 barbell front squats Strength Power clean 5-5-3-3-2 Work up to working load for workout. Hero WOD “Havana” 25-minute AMRAP 150 double unders 50 push ups 15…
Tuesday, March 3rd Crossfit Workout of the Day – Transition Week, Day 2
Warm Up 7 minutes: 2 wall walks 5 barbell elbow rotations 5 barbell strict press 5 scap pull ups 10 box jumps 10 ring rows Strength Push press (from floor) 8-8-8 Strict pull ups/strict C2B 8-8-8 Warm up to a moderate weight and perform all sets across. Conditioning For time…
Monday, March 2nd Crossfit Workout of the Day – Transition Week, Day 1
Warm Up 2 rounds: 10 banded side steps :30 squat stretch 10 PVC overhead squats 10 deadbugs 10 step ups 10 Cossack squats Strength Back squat 65%, 3x5 Conditioning For time 20 power snatches (115/80) 30 toes to bar 15 DB burpee front rack step ups (50/35) Rest 1:00 15…
Sunday, March 1st Crossfit Workout of the Day
Warm Up 2 rounds: 5 inchworms w/ push up 5 scap pull ups 10 half-kneeling windmills (5/arm) 10 band pull aparts 10 ring rows Strength Bench press (deload) 75%, 3x6 Conditioning For time 21-15-9 reps of DB squat cleans (50/35) Strict pull ups Deficit push ups (hands on dumbbells)
Saturday, February 29th Crossfit Workout of the Day – Partner WOD
In teams of two… 5 rounds for time 30 synchro air squats 20 deadlifts (225/155) 500m row 10 synchro burpees 10 power cleans (225/155) Unless specified as "synchro," teams will split work however they choose.