5.8.19- Wednesday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • 3RM Back Squat
    • Then 95%x3, 90%x3

Conditioning

  • CrossFit Games Open Workout 11.1
    • AMRAP10
      • 30 Double Unders
      • 15 Snatches (75/55#)

Today’s SWEAT Workout

  • For Time:
    • 2k Row/Ski
      • Then 2 Rounds:
    • 20 SB Lunges
    • 20 SB Over the Shoulder
    • 20 Burpees

Go Harder

Males: 100-150# Sandbag

Females: 75-100# Sandbag

5.7.19- Tuesday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • EMOM10:
    • Odd- 5 Bench Press (Building)
    • Even- :20 L-Sit

Conditioning

  • 5 Rounds, EACH for time:
    • 5 Strict Pull Ups
    • 10 Toes to Bar
    • 2 Rope Climbs (CRX Legless)

Rest 1:00 between rounds

Today’s SWEAT Workout

Strength

  • 5x
    • 200m SPRINT
    • 100m Farmers Carry (KB)
    • 50′ DB Death March
    • 1:00 Plank

Go Harder:

2×70/2×53# KB

2×50/2×35# DB

5.6.19- Monday

By | WOD | No Comments

Today’s CrossFit Workout

Conditioning

  • 100 Burpee Box Jumps (24/20″) For Time
    • Starting with 0:00, and every minute on the minute, perform 3 Clean and Jerks
      • RX: 155/105#
      • CRX: 185/135#

Today’s SWEAT Workout

  • Every 3:00 x10
    • 400m Run

5.5.19- Sunday

By | WOD | No Comments

Today’s Schedule

8AM Recovery Yoga

9AM SWEAT

  • For time:
    70/55 Calories Assault Bike
    30 Burpees
    50/35 Calories Row/Ski
    30 Burpees
    70/55 Calories Assault Bike
    30 Burpees

10AM Barbell Club

11AM-1PM Open Gym

5.4.19- Saturday

By | WOD | No Comments

Today’s CrossFit and SWEAT Workout

  • AMRAP30- In teams of 2:
    • 100 Calories on the Assault Bike *partner MUST hold a bar in the front rack position (135/95#)
      150 Back Squats *partner MUST hold active squat position
      200 Push ups *partner MUST hold top of plank position
      In any remaining time, max calories on the Assault Bike

5.3.19- Friday

By | WOD | No Comments

Today’s CrossFit Workout

Conditioning

  • 5 Rounds EACH For Time:
    • 20/15 Calorie Ski
    • 15 Deadlifts (225/155#)
    • 15 Burpees over the Bar

Rest 3:00 between rounds

Today’s SWEAT Workout

  • “Morrison”
    • 50-40-30-20-10 Reps for Time:
      • Wallball (20/14#)
      • Box Jump (24/20″)
      • Kettlebell Swing (53/35#)

5.2.19- Thursday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • EMOM10: 3 Hang Power Cleans
    • Min 1-2: 3 @ 70%
      Min 3-4: 3 @ 75%
      Min 5-6: 3 @ 80%
      Min 7-10: Continue Building to Heavy

Conditioning

  • 21-15-9
    • Thruster (95/65#)
    • Handstand Push Up

Today’s SWEAT Workout

Conditioning

  • 20 x 250m Row/Ski
    • Rest :30 between

5.1.19- Wednesday

By | WOD | No Comments

Today’s CrossFit Workout

Conditioning/Strength

  • 10 Rounds NOT For Time:
    • 12/9 Calorie Assault Bike
    • 100′ Sled Pull AHAP

Score= Weight on the sled

Today’s SWEAT Workout

  • 5 rounds:
    • 50′ Sled Push AHAP
    • 50′ Sled Pull AHAP
    • 1:00 Sandbag March
    • :20 L-Hang

4.30.19- Tuesday

By | WOD | No Comments

Today’s CrossFit Workout

  • For Time TOTAL:
    • 500m Row
    • 40 Wallballs (20/14#)
    • 30 Toes to Bar
  • Rest 2:00
    • 400m Row
    • 30 Wallballs
    • 20 Toes to Bar
  • Rest 1:00
    • 300m Row
    • 20 Wallballs
    • 10 Toes to Bar

Today’s SWEAT Workout

  • AMRAP20:
    • 500m Row/Ski
    • 10 Bench Press
    • 10 Dual KB Front Rack Lunge
    • 100′ Farmers Carry

Go Harder:

  • 135/95#
  • 2×53#/2×35#

4.29.19- Monday

By | WOD | No Comments

Today’s CrossFit Workout

Strength

  • Shoulder Press 5×8@70%

Conditioning

  • 5 Rounds for Time:
    • 200m Run
    • 10 Alt DB Snatch (70/50#)
    • 6 Strict Pull Ups

Today’s SWEAT Workout

  • Every 10:00 x3
    • 800m Run
    • 20 Alt DB Snatches
    • 1 Rope Climb

Go Harder:

  • 50/35#
  • 3 Rope Climbs