• Workout of the Day

    Strength

    Shoulder Press

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    For Time:

    800m Partner medball carry (20/14)
    800m Partner plate carry (45/25)
    800m Partner double KB/DB carry (53×2/35×2)

    *Any combo on the run/carry is allowed. Partners must stay together though.

    **30 minute time cap

     

     

  • Workout of the Day

    For Time:

    30 Wall Balls

    30 Overhead Walking Lunges

    20 Wall Balls

    20 Overhead Walking Lunges

    10 Wall Balls 

    10 Overhead Walking Lunges

    20 Wall Balls

    20 Overhead Walking Lunges

    30 Wall Balls

    30 Overhead Walking Lunges

    *Overhead walking lunges are done with a plate locked out overhead


  • Workout of the Day

    Strength

    Deadlift

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    Complete as many rounds and reps as possible in12 minutes of:
    10 Kettlebell Swings (AHAP)
    20 Box Jumps
    250 Meter Row


     

     

     

     

  • Workout of the Day

    Strength

    Bench Press

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    For time:

    800m Run

    Then 3 rounds of:

    15 Chest to Bar (C2B) Pull ups

    15 Ring Dips

    800m Run

    **18 min Time Cap**



  • Workout of the Day

    "Griff"

    For time:
    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

     

  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

     Conditioning

    As many rounds as possible (AMRAP) in 12 minutes of:

    10 Box Jumps

    20 Double Unders


  • Workout of the Day

    Strength

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    “Nancy”

    Complete 5 rounds for time of:

    Run 400m
    15 Overhead Squats (95/65)



  • Workout of the Day

    For time:

    50-40-30-20-10 Wall Balls 
    25-20-15-10-5 Chest To Bar (CTB) Pullups

     

  • Workout of the Day

    Strength

    Bench Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    21-15-9 reps of:

    Calorie Row

    Wall Balls

    Push Ups


  • Workout of the Day

    Strength

    Deadlift

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    5 Rounds For Time of:

    Run 400m
    5 Right arm KB/DB power snatch 
    5 Left arm KB/DB power snatch 
    10 Burpee pull ups 



  • Workout of the Day

    THERE WILL BO NO OLYMPIC LIFTING CLASS TODAY AND THE 10AM CROSSFIT CLASS IS MOVED TO 12PM.

    PARTNER WOD

    In teams of 2, complete 3 rounds for time of:

    60, 50, 40 Wall Balls
    60, 50, 40 SDHP (75/55)
    60, 50, 40 Box Jumps (24/20)
    60, 50, 40 Push Press (75/55)
    60, 50, 40 Calorie Row



  • Workout of the Day

    Strength

    Bench Press

    5 @ 65%  5 @ 75%  5 @ 85%

    Conditioning

    4 rounds for time of:

    Row 500 meters
    Rest 3 minutes



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