5.21.20- Thursday

By | WOD | No Comments

Today’s At Home Workout

Strength

  • 3-5 Rounds:
    • 8 Deadlifts w/ :3 Negative (no more than 60%)
      1:00 Single Leg Glute Bridge Hold each leg

Conditioning

  • Every 4:00 for 4 Rounds
    • 200m Run/Row/Ski (400m Bike)
      20 Abmat Sit Ups
      20 DB Lunges

5.20.20- Warrior Wednesday!

By | WOD | No Comments

Today’s At Home Workout

  • “Havana”
    • AMRAP in 25 minutes
      • 150 Double-Unders
      • 50 Push-Ups
      • 15 Power Cleans (185/125 lb)

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

5.19.20- Tuesday

By | WOD | No Comments

Today’s At Home Workout¬†

Strength

  • 4 Rounds:
    • 8R/8L Half Kneeling Press
      9 Strict Pull Ups
      10 Hollow Body Rocks + :10 Hold

Conditioning

  • 4 Rounds For Time:
    • 400m Run/Row/Ski (1000m Bike)
      21 Bench/Floor Press
      12 Toes to Bar

5.15.20- FLEX Friday

By | WOD | No Comments

Today’s At Home PUMP

  • AMRAP3:
    • 15 Bent Over DB Rows
      10 Push-Ups

      Rest 1:00

      AMRAP3:
      10 Bent Over DB Rows
      10 Push-Ups

      Rest 1:00

      AMRAP3:
      5 Bent Over DB Rows
      10 Push-Ups

      Rest 1:00

      Then, AMRAP in 3 minutes:
      Dumbbell Rows

5.14.20- Thursday

By | WOD | No Comments

Today’s At Home Workout

Conditioning

  • For Time:
    • 800m Run
      21 Power Snatch (95/65#)
      9 Overhead Squats
      400m Run
      15 Power Snatch
      15 Overhead Squats
      200m Run
      9 Power Snatch
      21 Overhead Squats

5.13.20- Warrior Wednesday

By | WOD | No Comments

Today’s At Home Workout

Conditioning

  • “Nick”
  • 12 Rounds For Time
    • 10 Dumbbell Hang Squat Cleans (2×45/35 lb)
    • 6 Handstand Push-Ups on Dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

5.12.20- Tuesday

By | WOD | No Comments

Today’s At Home Workout

Strength

  • 3-5 Rounds for QUALITY:
    • 5 Strict Pull Ups @31×1
      10R/10L DB Row/Bent Over Row
      15 Russian Twists each side

Conditioning

  • 4 x 3:00 AMRAPs
    • 20 Burpee Buy In
      Then, AMRAP:
      – 7 Toes to Bar
      – 5 Box Jump Overs

      Rest 1:00

5.11.20- Monday

By | WOD | No Comments

Today’s At Home Workout

Strength

  • 3 Supersets
    • 10 Front Squats
    • 5R/5L DB Step Ups

Conditioning

  • For Time:
    • 50 Double Unders
      50 Sit Ups
      50′ Farmers Carry
      50 Double Unders
      50 DB Squats
      50′ Farmers Carry
      50 Double Unders
      50 DB Deadlifts
      50′ Farmers Carry
      50 Double Unders