Workout of the Day/Blog

1/23/18

January 22, 2018
Warm-up: 3rds 20 Double-unders 15 Hollow Rock Skill Efficiency: EMOM x 8 :25sec work/:35sec rest Even: Hang Power Clean Odd: Toes to Bar Workout of the Day: Every 2min x 16min (8 sets) Bike x 30sec Max Effort Rest 90sec Midline/Stability: EMOM x 9 1) V-up/Tuck-up/L-sit Flutter Kicks (choose any or mix up) x 30sec 2) Plank on left side x 45sec 3) Plank on right side x 45sec

1/22/18

January 21, 2018
Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Pass Thrus 10 Overhead Squat (pvc) Strength: Push Press 4x70/75/80/85% Workout of the Day 15 Handstand Push-up 20 Box Jump (24/20) 30 Overhead Squat (95/65) 20 Box Jump 15 Handstand Push-up

1/19/18

January 18, 2018
Barbell Warm-up 10-15min to build to 80-85% Snatch Barbell Cycling 4 sets for Max Reps 30sec Power Snatch @ 60-65% of 1RM Snatch 30sec Rest Workout of the Day 3rds 200m Run 15 Pull-up 10 Thruster (95/65) or 3rds 200m Run 15 Chest to Bar Pull-ups 10 Thruster (115/75)

Holleyman (team)

January 16, 2018
Warm-up: 200m Run then 3rds of: 6 Single Leg RDL w/ KB 5 1 ¼ KB Front Squats 2 Wall Walks Strength: ' Back Squat 6 x 65/70/75/80% "Holleyman" 2 person team 30rds 5 Wall Ball 3 Handstand Push-up 1 Clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his milit

1/16/18

January 15, 2018
Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 10 Box Step-up Workout of the Day 5 sets In 60 seconds, 6 Deadlift + Max Reps Double-unders Rest 30 seconds Rest 2min 5 sets In 60 seconds, 10 Alternating DB Snatch + Max Reps Box Jumps Rest 30 seconds Rest 2min 2 person team Row 150 calories in 25 calorie sets

Cindy

January 14, 2018
Warm-up: 2 00m Run then 3rds of: 10 Birddog 4 Push-up to Spiderman 6 Ring Row Then 60sec HS Hold Strength: Push Press 6x 65/70/75% “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air Squat

1/12/18

January 11, 2018
Barbell Warm-up 15min to build to about 80% of your Clean & Jerk Workout of the Day CrossFit Games Open 15.1 9min AMRAP 15 Toes to Bar 10 Deadlift 5 Snatch then 6min to establish your heaviest Clean and Jerk

1/11/18

January 10, 2018
Mobility: Wrists & Shoulders Skill: Handstands and Handstand Walking 20 Donkey Kicks Then, 3 sets of: 5 Handstand Kick to Wall 10 Wall Facing Single Leg Thigh Taps Then, 3 sets of: 10ft Handstand Walk to Wall or 3 sets 10 reps Freestanding handstand Marching + ME HS Walk Workout of the Day 2 person team 600m Team Run 300/250m Row with partner: 1- Double KB Farmers Hold 2- Double KB Front Rack Hold 3- Double KB Overhea

1/10/18

January 9, 2018
Strength: Back Squat 8 x 60/65/70/75% Workout of the Day EMOM x 20 1) Row x 15/12 Calories 2) Alternating Dumbbell Snatch x 16 3) Wall Ball x 15 4) Muscle-up x 1-5 reps

1/9/18

January 8, 2018
Warm-up: 50 Single-unders then 3rds of: 8 Horizontal Ring Row 8 Reverse Burpee Skill EMOM x 9: 1) Rope Climb x 1-3 reps 2) L-Sit Flutter Kicks on KBs or Parallettes x 30sec 3) Alternating Pistols x 12 Workout of the Day 40 Double-unders 40 Sit-ups 10 Deadlift 30 Double-unders 30 Sit-ups 8 Deadlift 20 Double-unders 20 Sit-ups 6 Deadlift 10 Double-unders 10 Sit-ups 4 Deadlift Rx 225/55 Rx+ 275/185

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