Pre WOD Bench Press 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *based off 90% of 1RM Workout of the Day 16:00 AMRAP 10/10 Single Arm DB Deficit Push-Up20 Box Jumps (24/20)30 Slam Balls (30/20)Read More
Workout of the Day 3 Rounds 7:00 AMRAP**14 Box Jump Overs (24/20)7 Ring Dips14 Single DB Alt. Overhead Lunges (50/35)*7 Hand Release Push-Ups *Switch hand holding DB as needed.-Rest 1:30 b/t Sets-**Pick up where you left off in each AMRAPRead More
Pre WOD Back squat 1 X 5 @75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM**add 5-10 lbs Workout of the Day EMOM For 15:00 MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*MIN 2 – 25 Slam Balls (30/20)|(20/10)MIN 3 – :45 Max Sit-Ups (Score is Total...Read More
Pre WOD On a 12:00 running clock build to a moderate 3 rep ground to overhead Workout of the Day 10 rounds for time 8 Ground to Overhead (95/65)10 Bar Facing BurpeesRead More
Pre WOD Bench press 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM **add 5-10 lbs Workout of the Day Every 2:00 For 6 Rounds 20/15 Cal BikeMax Strict Pull-Ups in Time Remaining… -Rest 1:00 b/t Sets-Read More
Pre WOD Deadlift 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM **add 5-10lbs Workout of the Day 10:00 AMRAP 2 Library TNG Deadlifts (Athlete Choice, Heavy)8 Russian KB Swings (70/53)32 Double Unders Post WOD 3 sets for quality12 Deadbugs10 BB rollouts30 Alt. Plank...Read More
Pre WOD 3 set sfor quality 10/10 Single Arm Banded Lat Pull Down10-15 Banded Pull-Apart7-10 Strict Pull-Ups -Rest As Needed b/t Sets Workout of the Day Every 4:00 For 5 Rounds 12 Chest to Bar Pull-Ups18 KB Swings (53/35)200m Run -Rest Remainder of Time- *score time of slowest round Post WOD On a 5:00 running...Read More
Pre WOD Back squat 1×3 @ 70%1×3 @ 80%1×3 @ 90%*Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. Workout of the Day CrossFit Games Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squats (50/35)Bar-facing burpeesRead More
