0
By
In
Posted

Tuesday Jan 20

Workout of the Day Warmup 10,8,6 Overhead Squats (PVC or Barbell)10,8,6 Burpees to 6″ target + Empty barbell:3 High Hang Power Snatch3 High Hang Snatch (Full)3 Mid-Hang Power Snatch3 [...]

0
By
In
Posted

Monday Jan 19

Workout of the Day Warmup Dynamic Warmup (Coach’s choice) + Warmup/Prep movements in workout Training “Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata [...]

0
By
In
Posted

Sunday Jan 18

Workout of the Day “Mainsite Sunday” CrossFit.com WOD from October 10, 2014: For time:100 Double Unders21 Front Squats (115/75)21 Push Presses100 Double Unders15 Front Squats15 Push [...]

0
By
In
Posted

January 17, 2015

Workout of the Day Warmup 3 sets:10,8,6 KB Swing10,8,6 Situp10,8,6 Cal Airdyne Alternate sets with your partners Training In teams of 3, complete 5 alternating sets each of:15 KB Swings [...]

0
By
In
Posted

January 16, 2015

Workout of the Day Warmup Kipping HSPU Progression Kipping Bar MU/PU Progression Strength 5 sets:40 second max HSPU (toughest variation possible)20 second rest40 second max Strict Toes to Bar20 [...]

0
By
In
Posted

January 15, 2015

Workout of the Day Warmup With empty barbell:10 Power Cleans10 Push Jerks10 Alternating Front Rack Reverse Lunges + 10 Clean & Jerks Strength Power Clean + 2 Push Jerks Perform 8 sets – [...]

0
By
In
Posted

January 14, 2015

Workout of the Day Warmup 3 sets:10 OHS or 10 Pistols10 Hip Extensions30 second L-Sit hold (accumulate in as few sets as possible)10 Strict Pullups10 Ring Dips or 10 Strict HSPU + Warmup/prep [...]

0
By
In
Posted

January 13, 2015

Workout of the Day Warmup Row 25 Calories 15 Burpees10 Toes to Bar + 5 x Deadlift5 x Power Clean5 x Front Squat5 x Hang Squat Clean5 x Thruster10 x Squat Clean Thruster Strength Squat Clean [...]

0
By
In
Posted

January 12, 2015

Workout of the Day Warmup Dynamic Warmup (coach’s choice) + 10,8,6 KB Swing10,8,6 Box Jumps + Muscle Up/Pullup progression Training For time:10-8-6-4-2 Muscle Ups20-16-12-8-4 KB Swings [...]

0
By
In
Posted

January 11, 2015

Workout of the Day “Mainsite Sunday” CrossFit.com WOD from January 28, 2014: For time:15 Thrusters (135/95)21 Sumo deadlift high-pull 12 Thrusters 15 Sumo deadlift high-pull9 [...]

page 1 of 2