Workout of the Day

1. Warm-Up

2. Skill/Strength


7x3 Push Press @75% 1RM Jerk

WOD

16 Min AMRAP

10 Toes to Bar

10 Ring Dip

10 walking overhead plate lunges

4. STRETCH




Last Update on Fri, 30 Jan 2015 07:35 am

1. Warm-Up

2. Skill/Strength

Snatch Technique

WOD

For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs "30/24
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each

 

4. STRETCH




Last Update on Thu, 29 Jan 2015 11:40 am

1. Warm-Up

2. Skill/Strength


30-35 minutes of straight clean/Jerk technique Practice

WOD 

Row 1k
Then 
5 Rounds

25 double Under
10 renegade Rows 50/35

4. STRETCH




Last Update on Tue, 27 Jan 2015 08:02 am

1. Warm-Up

2. Skill/Strength

Skill

6 Minute time cap

Advanced= 8 Rope Climbs for time

Intermediate =6 Climbs

Beginner= 24 Rope Pulls

WOD

Chief

5 Rounds of 3 Min AMRAP

3 Power Cleans (135/95)
6 Push-Up
9 Air Squats

*Rest 1 min. between rounds

Like · 

 

4. STRETCH




Last Update on Mon, 26 Jan 2015 04:12 pm

1. Warm-Up

2. Skill/Strength

SKILL/STRENGTH

3. WOD

10 Min EMOM

3 Squats (Body Weight)

16 Min AMRAP

250 ROW

20 Pull up

10 Turkish Get-Up 53/35

 

4. STRETCH




Last Update on Fri, 23 Jan 2015 09:59 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

Group Class Schedule:

Monday - Friday:

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