Saturday 9.29.18
"Mole Hill" Metcon: 30 Minute Partner WOD Buy In: 800m Partner Run THEN 30 Synchro Plank Claps 40 DB Lunge 50 Knees-to-elbows or Knee Raises 60 KB Swings (click here…
Friday 9.28.18
"CrossFit Open Workout 14.5" Metcon: For Time 21-18-15-12-9-6-3 Thrusters Burpees OTB Men: 95 Women: 65 (click here for full workout & description)
Thursday 9.27.18
"Magic 8 Ball" Strength: Front Squat Metcon: 15 Minute AMRAP 400m Run 8 Push Press 8 Power Snatch Men: 115 Women: 85 (click here for full workout & description)
Wednesday 9.26.18
"Simple Pleasure" Skill: Toes-to-Bar Metcon: For Time 20 Box Jumps 20 Deadlifts 30 DU 15 Box Jumps 15 Deadlifts 30 DU 10 Box Jumps 10 Deadlifts 30 DU Men: 24"/95 Women:…
Tuesday 9.25.18
"Fire Starter" Strength: Bench Press Metcon: 3 Rounds 10 Ring Dips 20 Cal Row 30 ABMAT Situps (click here for full workout & description)
Monday 9.24.18
"Worst Hand In Poker" Strength: Weighted Glute Bridges Metcon: 12 Minute AMRAP 7 Squat Cleans (135/95) 2 Rope Climbs (click here for full workout & description)
Saturday 9.22.18
"Chaos" Metcon: 20 Minute AMRAP 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50…
Friday 9.21.18
"CrossFit's Dozen" Strength: Power Clean Complex Metcon: 12 Minute AMRAP 6 Snatches 6 OHS 400m Run Men: 95 Women: 65 (click here for full workout & description)
Thursday 9.20.18
"Bring It Down" Metcon: For Time Buy In: 500m Row 80 Wallballs 60 Push-ups 40 Pull-ups 20 Front Squats Men: 20/135 Women: 14/95 (click here for full workout & description)
Wednesday 9.19.18
"Don't Forget to Fill Up" Strength: A1) Seated Dumbbell shoulder external rotation A2) Arnold Press Metcon: 1 Minute Stations Turkish Getup Seated Z Press 45 second Hollow Body Rock OH Plate Lunges…
