WORKOUT OF THE DAY: STRENGTH: Back Squat 10rm (re-test) WOD: [ Aleve ] 3 P Clean 5 HSPU x 10 rds L1-155/105 L2/M-135/95, toe push-ups L3-95/55, knee Push-ups 10min capRead More
The 2016 CrossFit OPEN Registration is now LIVE!! What is the Open? It is the preliminary stage of the CrossFit games. Open to one and all. The top 20 men and 20 women as well top 15 teams in each region will qualify for one of 17 Regional Competitions. At the regional level people compete to...Read More
WORKOUT OF THE DAY: STRENGTH:OHS 5.5.5.5. building (around 70% of 1rm) WOD: [ Deceptive ] 150 D-unders 50 DB Thrusters 50 Pull-ups L1-30/20 L2/M-25/15 L3-20/12 15min CapRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] Row 5000m -in 250m intervals -Person not on rower has to perform: 10 Push-ups 20 Squat before getting back on rower. 30min CapRead More
WORKOUT OF THE DAY: STRENGTH: Goat Day Push OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ Oxe ] 15 P Jerks 20 H P Cleans 25 Sit-ups x 4 Rds L1-95/65 L2/M-75/55, singles x 2...Read More
WORKOUT OF THE DAY: STRENGTH:Choose 1- 1) 2 Power Clean OTMEM x 10min or 2) P Snatch 2 OTMEM x 10min WOD: [ Marvel ] 10 DL’s 10 Box Jumps 10 Pull-ups x 12 min amrap L1-185/135,24/20 L2/M-135/95, 20/14, banded L3- 95/65, 14/plate, V-row 12minsRead More
WORKOUT OF THE DAY: STRENGTH: B speed Squat 3.3.3.3. across -focus on “up” portion of the lift being as fast as possible, all 3 reps should take under 10 seconds (75-80% of 2rm) WOD: [ collapse ] In 1 min complete- 15 WBs, with remaining time- ME burpees -Rest 1min Score is total burpees through all...Read More
