1.28.20- Tuesday

By | WOD | No Comments

Today’s CrossFit Workout

Conditioning

  • 3 Rounds EACH For Time:
    • 80 Double Unders
    • 40 Wallballs (20/14#) (CRX 30/20#)
    • 20 DB Box Step Overs (2×40/2×25#) (CRX 2×50/2×35#) (20″)
    • 10 DB Burpees

Today’s SWEAT Workout

  • 3 Rounds For Time:
    • 1k Row/Ski
    • 3k Assault Bike

1.24.20- Friday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • EMOM10: 1 Power Clean + 1 Clean (Build)

Conditioning

  • For Time:
    • 12-10-8-6-4-2 Handstand Push Up (CRX 2″ Deficit)
    • 6-5-4-3-2-1 Clean (185/135#) (CRX 155/175#)

Today’s SWEAT Workout

Strength

  • EMOM8: 10 Squats + 3 Hang Power Cleans (Build)

Conditioning

  • 5 Rounds for time:
    • 10 DB Hang Power Cleans
      10 DB Squats
      10 DB Push Press
      10 Burpees

1.22.20- Wednesday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • 7×3 Segmented Deadlift (Pause for :3 below the knee)
    • 3 Seated Box Jumps between each set

Conditioning

  • AMRAP12
    • 40 Double Unders
    • 20 Russian Swings (70/53#)

Today’s SWEAT Workout¬†

  • AMRAP20:
    • 1:00 Double Unders
      10 Bench Press
      20 Hollow Body Rocks
      10 Overhead Lunges (45/25#)

1.21.20- Tuesday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • 5×3 Weighted Strict Pull up @31×1

Conditioning

  • “Jackie”
    • For Time:
      • 1000m Row
      • 50 Thrusters (45/35#)
      • 30 Pull Ups

Today’s SWEAT Workout

  • 15-12-9-6 AHAP
    • Bulgarian Split Squat (Each leg)
      Single Arm Arnold Press
      Single Arm DB Row
      500m Row Sprint

1.17.20- Friday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • 5×3 Push Press (Building)

Conditioning

  • Buy In: 30 Calorie Assault Bike
    • 5 Rounds:
      • 10-8-6-4-2 Handstand Push Up
      • 10 Burpees
  • Buy Out: 30 Calorie Assault Bike

Today’s SWEAT Workout

  • 5 Rounds with a 1:1 Work/Rest Ratio OR Alternating with a partner:
    • 15/10 Calorie Assault Bike
      100′ Sled Push

After Party

  • 3x
    • :10 Hollow Hold + 10 Hollow Rocks + 10 V Ups + :30 Wall Sit

1.16.20- Thursday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • 5×4 Back Squats @70%
    • 3 HIGH Box Jumps between each set

Conditioning

  • 2:00 on/2:00 off x4
    • 15 Wallballs (CRX 30/20#)
      5 Sandbag Over the Shoulder
      Max Box Jump Overs (24/20″) in remaining time

RX: 100/75#
CRX: 125+/100#+

Today’s SWEAT Workout

  • Every 5:00 x5
    • 20 Burpees
      40 Squats
      20 Swings

1.15.20- Wednesday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • Weighted Ring Dip
    • 5-3-3-1-1-1-1-1

Conditioning

  • 4 Rounds for Time + Reps
    • 400m Run
      Max Set of Strict Pull Ups

      • CRX: Ring Muscle Ups

Today’s SWEAT

  • In a 25:00, moving for QUALITY:
    • 200m Sprint
      100′ Farmers Carry
      3 Strict Pull Ups (Weighted if possible)
      :30 Push Up Plank + Max Reps Push Ups

1.13.20- Monday

By | WOD | No Comments

Today’s CrossFit Workout

Conditioning

  • Complete 10 rounds EACH, alternating with a parter:
    • 15/10 Calorie Row
    • 3 Thrusters (Building)

35:00 Time Cap

Today’s SWEAT Workout

  • 8x500m Row/Ski
    • Rest 1:30