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
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:Goat Day- Pull Choose 1 of the following and complete 4-6 reps OTMEM x10mins -Austrialian Pull-up -Negative pull-up -Strict Pull-up -TTB (sting together) -CTB Pull-up (Strict or Sting together kip) -M-up, Bar or rings WOD: [ “DT” ] 12 DL 9 hang Cleans 6 P Jerks x 5 Rds L1-155/105 L2/M-115/75...Read More
