Workout Of The Day

  • 8/17/19

    Partner WOD

    10 Minute AMRAP

    One works, one rests

    3 Wall Balls 20/14

    3 Kettlebell Swings 53/35

    3 Push Ups

    Increase by 3 each round.

    Rest 3 minutes

    10 Minute AMRAP

    3 Burpees

    3 Pull Ups

    3 Goblet Squats 53/35

    Increase by 3 each round.


  • 8/16/19

    "Susan"

    5 Rounds

    Run 200 meters

    10 Squats

    10 Push Ups

  • 8/15/19

    "Diane"

    21-15-9

    Deadlifts 225/155

    Handstand Push Ups

    Then,

    Run Globe 300 Time Trial

  • 8/14/19

    CrossFit Total

    1 Rep Max Of:

    Shoulder Press

    Back Squat

    Deadlift

  • 8/13/19

    3-3-1-1-1

    Clean & Jerk

    Then,

    Max hold handstand against wall


  • 8/12/19

    "Little Kelly"

    3 Rounds

    Run 400 meters

    30 Box Jumps 24/20

    30 Wall Balls 20/14

  • 8/10/19

    Partner WOD

    20 Minute AMRAP

    One works, one rests

    10 Kettlebell Sumo Deadlift High Pulls 53/35

    20 Toes To Bar

    10 Kettlebell Swings 53/35

    20 Double Unders


  • 8/9/19

    3 Rounds

    40 Double Unders

    30 Wall Balls 20/14

    20 Kettlebell Swings 53/35

    10 Pull Ups

  • 8/8/19

    5 Rounds

    5 Pull Ups

    10 Push Ups

    15 Squats

    10 Ground To Overhead 135/85

    5 Burpees

  • 8/7/19

    5 Minute AMRAP (Total Reps)

    2-4-6-8-10, etc.

    Hang Power Clean 95/65

    Back Squat 95/65

    Bar Jumps

    Rest 3 minutes

    5 Minute AMRAP (Start at round you finished off at)

    Descending Reps 10-8-6-4-2

    Same As  above


  • 8/6/19

    8 Rounds

    8 Push Press 135/95

    8 Pull Ups

    8 Air Squats

  • 8/5/19

    3 Rounds

    12 Wall Balls 20/14

    Row 250 meters

    6 Atomic Sit Ups 35/25

    12 Oceanside Burpees 35/25

    Rest 2 minutes

    2 Rounds

    Rest 2 minutes

    1 Round

  • 8/3/19

    Partner WOD

    120 Thrusters 95/65

    Every time bar hits ground, partner does 10 lateral burpees, then starts thrusters.

  • 8/2/19

    12 Minute AMRAP

    12 Kettlebell Swings 53/35

    12 Kettlebell Push Press, 6 on each arm

    12 Goblet Squats

RSS Feed