Workout of the Day

August 1, 2013

Thursday August 1

Warm-Up 4 minutes Single Skips then, 2 rounds of R2R crabwalk Knee to Chest walk back then, 2 rounds of 10 PVC Dislocates 15 PVC BTN thruster 10 Spider Lunges 15 Squats Met-Con 3 rounds of 2 minutes work / 2 minutes rest for each couplet: (A) Row 250 M. […]
July 31, 2013

Wednesday July 31

Warm-Up 2 Rounds of 10 Hanging Scap Retractions 20 Spider Lunges (10/side) 10 Dolphin Push-Ups 20 Squats 10 Alt-T Push-Ups (5/side) 20 Scorpions (10/side) Strength – Strict Press 5-5-3-3-3-3-3 – working up to 3 rep training max Met-Con 6 min AMRAP of 3+ Pull-Up Ladder (3-6-9 etc.)* PLUS 3 burpees after […]
July 30, 2013

Tuesday July 30

Warm-Up 3 rounds of 5 reverse hand pushups 10 Alt Samson Lunges then, 3 rounds of 10 pause squats 10 PVC dislocates then, 2 x 30sec/side Band Lat-Tricep Stretch Strength – Front Squat – Prep: 10-8-5-5 – Work: 4 x 3(all work sets to be done at same weight, ~80% FS […]
July 29, 2013

Monday July 29

Warm-Up 15 Squats 30sec Samson Stretch/side 10 Push-Ups 5 Rolling Split Straddles Skill/Strength 4 rds (NFT) – 10-20 HS Shoulder Touches (scale to 2 Wall Walks); – – Rest 30-45 sec; – 10-20 Hollow Rocks; – – Rest 30-45 sec; – 10-20 Single Leg Floor Touch; – – Rest 30-45 […]
July 28, 2013

Sunday July 28: CrossFit Games!

In honor of the 2013 CrossFit Games Finals, and in celebration of our almost-6-month-anniversary of being the new space, we felt the need to do something special. Workout: “The Road THRU the Games“in teams of 3-4 people, complete for time: inspired by the 2009 games 90 Wall Balls (20lb/14lb) 90 Hang […]
July 27, 2013

Saturday July 27

Warm-Up 2 x 15 Hips to Wall 10 Scorpions 15 light Band GMs 10 Band Pull-Aparts 15 Spider Lunges 10 Cossack Lunges Strength – Deadlift Clusters 1 set of 5 RDL (bar only) 2 sets of 5 DL (lt weight, then mod wt) 3 sets of 2 reps plus 2 reps […]
July 26, 2013

Friday July 26

Warm-Up 3min Jump Rope; then, 3 x 2 Inch Worm in Place, 12 Spider Planks, 4 dynamic side bridges – Rt side, 12 Supine Scorpions, 4 Dynamic Side Bridges – Lf Side; then, 200 Single Skip Jump Rope Met-Con 3 Rounds of 400m Run 25 Box Jumps 10 Spider Planks/side […]
July 25, 2013

Thursday July 25

Warm-Up 3 Rounds of 5 Dive Bomber Push-Ups 10 PVC Dislocates 15 Squats 10 Alt-Ts (no pushup) 5 Burpees Met-Con One time through: 4min AMRAP of 5 Hang Pwr Snatch + 5 Hand Release Push-Ups; –4min REST; 4min AMRAP of 10 Push Press + 10 Air Squats; –4min REST; 4min […]
July 24, 2013

Wednesday July 24

Warm-Up  3 rounds of 10 OH Band Pull-Aparts, 5 Pause Squats, 5 Pause Push-Ups, 5 Jump Squats, 10 ScorpionsWork  8 x 1 Clean Extension + 1 Clean Hi-Pull + 2 Power CleansMet-Con  6min AMRAP of 6 Pull-Ups, 9 Push-Ups, & 12 KB Swings