Workout of the Day 2017-10-05T17:43:21+00:00
1012, 2018

Monday December 10th

Strength

Back Squat

8 x 3 Back Squats (Increase weight each set to find a max triple for the day)

Conditioning

For Time: 

12-9-6-3

Hang Squat Clean (135/95) (MOD: 95/65 or less)

Pull Up (ADV: Muscle Up) (MOD: Ring Row)

Accessory

8 Dumbbell Split Squats (per leg)

4 Jumping Lunges

10 Tempo Goblet Squat (4 down, 4 up, no lock out)

912, 2018

Sunday December 9th

REMINDER: YOGA IS CANCELLED UNTIL FURTHER NOTICE

Strength

Press and Hold

Close Grip Bench Press 4 x 4 (Increase Weight Each Set)

Walking KTB or Dumbblell Overhead Hold (4 Passes)

Conditioning

15 Minute EMOM

1. 20 Russian Kettlebell Swing
2. 20 Jumping Lunge 
3. 20 Weighted Abmat Sit Ups
4. 20 Dumbbell Clean & Jerk
5. 20 Medicine Ball Squats

812, 2018

Saturday December 8th

 

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Strength

Snatch

3RM Hang Snatch

Build to a Max for the Day

 

Conditioning

Teams of 2:

For Time:

3 Rounds
20 Dumbbell Burpees Box Step Overs (50/35) (MOD: 35/25)
20 Pull Ups (ADV: Muscle Up) (MOD: Ring Row
20 Power Snatch (95/65) (ADV: 135/85)

 

NOON CLASS

Skills

Rowing
Lunges
Wall Balls
Box Jumps
Hand Release Push-Ups 

WOD 

Teams of 2 18 Minute Ladder:
250m Row Per Person
30 Wall Balls
30 Box Jumps
30 Lunges
20 Hand Release Push-Ups

 

712, 2018

Friday December 7th

Strength

Clean and Jerk

Build to a heavy for the following complex

Power Clean + Hang Clean + Jerk
 

Conditioning

For Time:

10 Clean & Jerks (75/55) (ADV: 115/75)
250m Row
10 Clean & Jerks (95/65) (ADV: 135/95)
500m Row
10 Clean & Jerks (115/75) (ADV: 155/105)
750m Row

Accessory

2-3 Sets

10 Hammer Curl
10 Bent Over Row
10 Skull Crusher
10 Dumbbell Lunges
10 Romanian Deadlift

612, 2018

Thursday December 6th

Strength

Single Leg/ Jumping

Landmine RDL's (4 x 8)

Windshield Wipers (3×10)

followed by….

6 Max Distance Keg Style Wall Ball Tosses

Conditioning

Teams of 2

4 Minute AMRAP:
10 Partner Burpees
20 Thrusters (75/55)

Rest 20 Seconds

4 Minute AMRAP:
40 Air Squats
20 Sumo Deadlift High Pulls (75/55)

Rest 20 Seconds

4 Minute AMRAP:
20 Calorie Air Bike
20 Handstand Push Ups (MOD: Hand Release Push Ups)

Rest 20 Seconds

4 Minute AMRAP:
30 Abmat Sit-ups
50 Double/Single Under (Please bring your own jumprope or substitute jumping jacks)

512, 2018

Wednesday December 5th

Strength

Snatch Complex

Power Snatch + 2 OHS

(Build to a heavy for the Day)

 

Conditioning

9 Minute AMRAP

3 Squat Snatch (75/55) (ADV: 95/65)
6 Overhead Squat
9 Box Jumps (24/20)
12 Toes to Bar (MOD: Knees Above Waist)
 

Accessory

Core

2 Sets
10 Side Plank Extensions (R)
10 Side Plank Extensions (L)
10 Side Plank Rotataion (R)
10 Side Plank Rotation (L)