Workout of the Day 5 Rounds On a 3:00 running clock….15/12 Cal Row*20 Alt. Single Arm Russian KB Swing (35/26)Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set.Set 1: 15/12Set 2: 20/16Set 3: 25/20Set 4: 30/24Set 5: 35/28 (Score is Total Reps of Alt. V-Ups) Post...Read More
Workout of the Day “Cindy-Rella” AMRAP x 6 MINUTES3 Strict Pull-Ups6 Feet Elevated Plate Push-Ups9 Plate Front Squats (Athlete Choice)-Rest 1:30-AMRAP x 7 MINUTES4 Chest to Bar Pull-Ups8 Hand Release Push-Ups12 Jumping Air Squats-Rest 1:30-AMRAP x 8 MINUTES5 Pull-Ups10 Push-Ups15 Air SquatsRead More
Pre WOD On a 10:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1 Power Clean & Jerk (225/155)Read More
Workout of the Day For Time 200m Run40 Box Jumps (24/20)600m Run80 Alt. DB Goblet Box Step-Overs (50/35)600m Run40 Box Jumps200m Run Post WOD EMOM x 8 MINUTESMIN 1 – :40 Alt. Seated Arnold PressesMIN 2 – :40 DBL DB OH Hold* *Stand for DBL DB Hold.Read More
Workout of the Day “CrossFit Golf” 9 Holes 70 KB swings (24kg/16kg) 100 ice skatera 50 ring rows with feet on box 100 lateral jumps over bar 50 tuck ups 100M farmers carry (32kg/24kg) 50 DB cleans (50/35) 100 mountain climbers 50 jumping KB deadlifts (32/24) Every break from movement = 1 stroke Score total...Read More
Workout of the Day “MYMC 22.2” 1.) AMRAP x 10 MINUTES6 Power Snatches (95/65)8 Push Press24 Double Unders(Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- 2.) ON AN 8:00 RUNNING CLOCK…Build to a Heavy Complex of… 1 Power Snatch + 1 Hang Power SnatchRead More
Workout of the Day EMOM For 25:00 MIN 1 – :45 Slam Balls (30/20)MIN 2 – :45 Russian Twists*MIN 3&4 – Max Cal Cardio ChoiceMIN 5 – Walking RestRead More
Workout of the Day “Straight 100” FOR TIME25 Cal Row20 Wall Balls (20/14)20 Box Jumps (24/20)25 Cal Row30 Wall Balls (20/14))30 Box Jumps (24/20)25 Cal Row50 Wall Balls (20/14)50 Box Jumps (24/20)25 Cal Row Post WOD 3 SETS:30 Hollow Body Hold8/8 Box Piked Around the World Steps:30 Wall or Free Standing HS Hold -Rest As...Read More
Pre WOD 3 Sets12-15 PVC Banded Lat Push-Downs5-7 Wide Grip Pull-Ups -Rest As Needed b/t Sets- Workout of the Day 3 Rounds ON AN 8:00 RUNNING CLOCK…400m Run30 Weighted Sit-Ups*20 Pull-Ups400m Run -Rest the Remainder of the Set-Read More
