Workout of the Day
Workout of the Day
This Or That
WARM-UP: 2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep max shoulder press (10:00) 1 Rep max backsquat (15:00) 1
Columbus Day
WARM-UP: 2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep max shoulder press (10:00) 1 Rep max backsquat (15:00) 1
Skull T-shirts For Pre-Order Tomorrow
WARM-UP: 200m Run 15 Squats 200m Run 15 Straight leg sit-ups 200m Run 15 Lift hand push-ups 200m Run 15 Ring rows WOD: 20 Minute AMRAP 15 KB swings (24/16) 12 V-ups 9 KB lunges
Let’s Work On Your Running
WARM-UP: 200m Run Plyos SKILL: 1:1 Rest 200m Run 400m Run 800m Run 400m Run 200m Run WOD: 7 Minute AMRAP 10 Burpees 5 Hang squat clean thrusters (115/75) Rest 3 minutes 7 Minute AMRAP
Chipper With A Buddy
WARM-UP: 3 Rounds 10 Burpees 10 Ring rows 10 Squats 200m Run SKILL: Mobility WOD: Partner Chipper (split reps anyways, one person works at a time) 100 KB swings (24/16) 80 Goblet Squats 60 Ab
Working For Volume
WARM-UP: 400m Run Plyos SKILL: 15 EMOM Minute 1,4,7,10,13: 15 Wall balls Minute 2,5,8,11,14: 30 Russian twist (total. 25/15) Minute 3,6,9,12,15: Shuttle run WOD: 3 Rounds 4 Minutes to complete: 400m Run ME HSPU
