Workout of the Day

Thursday June 28, 2018

Emily G.

Partner WOD 

On a 20 minute clock,

Partner 1- 400m run

Partner 2- Max effort row for meters

*before partners can switch, pair must complete 10 burpee over PVC (24/20″ total)

Score= total meters rowed

Friday June 22, 2018

CROSSFIT:

Chris L

EMOM 16

Minute 1- 10 Thrusters (75/55#)

Minute 2- 15 sit-ups

Minute 3- :45 sec single unders

Minute 4- 10 Sledge Swings (total)

Extra Credit: 5×10 weighted side bends (each)

 

SWEAT: 

For time

80 cal on AB

then

8 Rounds

10 KB Snatch (each)

10 Wall ball side tosses (each)

then

80 cal on AB

Thursday June 21, 2018

 

CROSSFIT- 

Metcon: 7 Rounds

:30 Sumo DL High Pulls (95/65#)

-rest 30 sec-

:30 hollow hold

-rest 30 sec-

:30 Assault bike

-rest 30 sec-

:30 superman hold

-rest 30 sec-

 

SWEAT-

Partner WOD

800m run

2 rounds:

8 Pull-ups

8 hang power cleans

600m run

4 rounds:

8 pull-ups

8 HPC

400m run

6 rounds:

8 pull-ups

8 HPC

200m run

8 rounds:

8 pull-ups

8 HPC

Tuesday June 19, 2018

Elise

Prework: *LEADERBOARD TEST*

for time:

1 mile run

 

Metcon: 

3 RFT

7 Power Snatch (75/55#)

7 Burpee over bar

-2 min rest-

2RFT

5 Power Snatch (115/80#)

5 Burpee over bar

-2 min rest-

1 RD

3 Power Snatch (155/115#)

3 Burpee over bar

score= total time (including rest)

Monday, June 18th 2018

James Roper

8 Rounds For Time
10 Cal Assault Bike
4 Burpee C2B Pull-Ups
10 Wall Balls (20/14)
2 Pistols (each)
10 Box Jumps (24/20)
2 Wall Walks

Rx+ 2 Muscle Ups (bar or Ring) instead of C2B
Cap @ 30 min