Workout of the Day

Friday, February 22nd 2019

 

Community – Support – Friendship

CrossFit Games Open 19.1
AMRAP in 15
19 wall-ball shots
19-cal. row

Rx & Fit 20/14
Dyn: 14/10

Tabata Abs
Coaches choice

Sweat
5 Rounds
4 Min to Complete
400m Run
3 Power Cleans
6 Burpees
9 Box Jumps|
*Rest 2 Min

Thursday, February 21st 2019

Tim G

Strength
Clean Complex
EMOM for 12 Min
1 Power Clean + 1 Hang Clean
*Build to a heavy complex, only if form is good

Metcon
3 Rounds
AMRAP in 3 Min
3 Power Snatches
6 Push-Ups
9 Air Squats
*2 min Rest

Rx: 115/80
Fit: 95/65
Dyn: Hang Power Snatch 45/35

Wednesday, February 20th 2019

Matt R.

Strength
Week 6: Bench Press & Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

 Working Sets
80% x 2
86% x 1
92.5% x 4 Reps Plus
*Rest 2+ min between Sets

Metcon
7 Rounds for Time
7 Wall Balls
7 Pull-Ups

RX+: 20/14, Chest To Bar Pull-Ups
Rx: 20/14
Fit: 20/14, Low Box Jumping P.U’s
Dyn: 10, Ring Rows

Monday, February 18th 2019

Rob R.
Oh Hi Eric!

Strength
Week 6: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 1
92.5% x 4 Reps Plus
*Rest 2+ min between Sets

Metcon 
3 Rounds for Time
500m Row
20 Box Jumps
10 Thrusters

Rx: 115/80, 24/20
Fit: 95/65, 24/20
Dyn: 65/45, 20″

Sweat
EMOM 30 minutes
Min 1: 10/8 Cal Bike
Min 2: 10 Alt DB Snatches
Min 3: 10 Russian Twist
Min 4: 10/8 Cal Bike
Min 5: 10 GTO w/ Bumper Plate
Min 6: 15 Sit-Ups

Saturday, February 16th 2019

Eva

Eva is one of the original “Nasty Girls” in CrossFit, and is also namesake of the benchmark workout “Eva”. Eva was badly injured in a plane crash last Saturday and is currently battling a long road to recovery. Today we come together as a CrossFit community to Sweat for Eva!

“Eva”
5 Rounds For Time
800m Run
30 Kettlebell Swings
30 Pull-Ups

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Complete this with a partner
Split reps up equally and run together

Friday, February 15th 2019

Matt B.

Strength
Week 5: Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

Metcon
EMOM for 12 Min
Min 1: 50 Double Unders
Min 2: 15 Slam Balls
Min 3: 10 Box Jumps

Rx: 24/20
Fit: 24/20, 50 Speed Steps or 100 Singles
Dyn: 20″, 100 Singles

Benchmark
“SWEAT”

50 SA KB Swings (Total, 53/35)
400m Run
50 SA KB Thrusters
400m Run
50 SA KB Deadlifts
400m Run
50 SA KB Clean and Jerk

Thursday, February 14th 2019

Kerry

Metcon
For Time
75/50 Cal Bike
Directly Into….
3 Rounds of
21 Chest to Bar Pull-Ups
15 Overhead Squats
9 Power Clean & Jerks

Rx: 115/80
Fit: 95/65, Pull-Ups
Dyn: 65/45, Ring Rows

CoolDown
2 min per side – 3 Position Shoulder Stretch
4 min – Foam Roll: lower back, Lats, upper back

Sweat
8 Rounds for Time
12 Single Leg Hip Bridges (total)
10 Wall Balls
8 Slam Balls
6 Pull ups
4 Burpees
200m Run

Wednesday, February 13th 2019

Wesley

Strength
Week 5: Bench Press
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

Metcon
For Time
100 Double Unders
-then-
25-20-15
Pistols
50-40-30
Sit-Ups
-then-
100 Double Unders