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
Good Luck to our EXP Athletes competing this weekend at CrossFit Tuff and CrossFit Hammermill! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Coach Dave Special! ] Join coach Dave at 9:15 for some fun! 10:30am: Mobility with Jenn!Read More
WORKOUT OF THE DAY: STRENGTH: L Sit Holds ME attempts, rest 1-2min between attempts Hold L Sit using- Rings Paralletes Boxes/ Benches WOD: [ Partner WOD ] Row 1,000m While Partner perfroms X, then switch until other teammate finishes the task, cant move on until both tasks are complete. X= 100 Sit-ups 100 KB Russian Swings...Read More
WORKOUT OF THE DAY: STRENGTH:B Squat 10.10.10 across -shoot for a little less weight then your 10rm, but try to hit the same weight for all three sets. WOD: [ Monkey Around ] 21,18,15,12,9,6,3 TTB Burpee L1- rx L2/M- KTE L3- Squat thrust, knee raise 15min CapRead More
WORKOUT OF THE DAY: STRENGTH: Snatch (Full) 3.3.3.3 Building WOD: [ Honey ] 30 B Squats 20 P Snatches x 3 rds L1-95/65 L2/M-75/55 L3-45/25 12minRead More
