Workout of the Day Saturday With a partner, complete for time and reps While teammate 1 covers each distance, teammate 2 completes AMRAP of following movements, and then teammates switch Teammate 1- 200 meter waiters walk (24kg/16kg) / teammate 2- mountain climbers Teammate 1- 200 meter farmers carry (24kg/16kg) / teammate 2- ground to OH w/plate (#45/#25) Teammate 1- 400 meter med ball run (#20/#14) / teammate 2- sledge hammer tire pounds Teammate 1- 400 meter run backwards / teammate 2- lateral paralette jumps Score is time in seconds minus total reps completed by both teammatesRead more
Pre WOD 4 rounds, not for time 30 meter sled push (#205/#160) 1:00 handstand hold No rest after sled drive, go immediately to handstand hold Rest as necessary between rounds Workout of the Day Friday 5:00 AMRAP 7 sumo deadlift high pull (#75/#45) 35 double unders 2:00 rest 5:00 AMRAP 7 push press (#75/#45) 7 box jumps (30″/24″) Read more
Workout of the Day Thursday 3 rounds for time: 400 meter run 10 kettlebell swings (32kg/24kg) 500 meter row 10 knees to elbows CrossFit Cardio WOD Run each interval with 1:00 rest between 8:00 marathon pace 6:00 marathon pace 5:00 half marathon pace 4:00 10K pace 3:00 5 mile pace 2:00 5K pace 1:00 1 mile paceRead more
Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Tuesday In 12 minutes, complete as many rounds as possible of: 1 squat clean @ 60% 1 handstand pushup 2 SC’s, 2 HSPU’s 3 SC’s, 3 HSPU,s etc……..Read more
