Workout of the Day

Thursday, March 7th 2018

James R

EMOM for 30 Min
Min 1: 10 Wall Balls
Min 2: 15 Sit- Ups
Min 3: 10 RKBS
Min 4: 15 Slam Balls
Min 5: 10 Push Ups

Rx: 20/14, 53/35
Fit: 20/14, 35/25
Dyn: 14/10, 25

Sweat
5 Rounds
4 minutes to complete each round, followed by 1min. rest
400m run
Then AMRAP “Cindy”
5 pull ups
10 push ups
15 air squats

Wednesday, March 6th 2019

AJ

With a Partner Complete AMRAP in 25 min
24 Double Unders
12 Box Jump Overs
9 Hang Power Clean and Jerk

Rx: 24/20, 135/95
Fit: 24/20, 95/65
Dyn: 20, lite weight

 *Complete Full Rounds Before Switching

Tuesday, March 5th 2019

Annette

5 Rounds, on the 4:00 complete
9 Deadlifts
12 Bar-Facing Burpees
21/15 Cal Bike

Rx: 225/155
Fit: 165/115
Dyn: 135/95

Sweat
Strict Press – 5 x 3
– Build to a heavy set of 3

AMRAP 20
.6 Mile Assault Bike
6 V-ups
12 Goblet Squats
18 Box Jumps
24 KB Suitcase Deadlift (12 Each Arm)

Monday, March 4th 2019

Eric E

Strength
EMOM for 10 Min
1 Power Snatch + 1 Overhead Squat
*Build to a moderate complex. Don’t let weight jeopardize form

Metcon
3 Rounds for Time
10 Pull-Ups
10 Overhead Squats
400m Run

Rx: 95/65
Fit: 75/55, Low Box Jumping pull ups, banded pull-ups
Dyn: 45/35, Ring Rows

CoolDown
3 Position Shoulder Stretch
– 1 Min per shoulder, 2 x through

Saturday, March 2nd 2019

Kerry

With a Partner Complete 12 Rounds for Time

200m Run
10 Push Press
10 Lateral Box Jump overs

Complete full round then Switch

Rx: 115/85, 20″
Fit: 95/65, 20″
Dyn: 75/55, 20″ step ups

Friday, March 1st 2019

Chris L

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Scaled: (Ages 16-54)
Hanging Knee Raises
Single Unders
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
TABATA ABS – Coaches Choice

Thursday, February 28th 2019

Chris G

Skill/Goat Day
Spend 15 Minutes
– Choose 1-2 Weaknesses to work on

Metcon
Tabata
8 Rounds, 20sec On, 10sec Off
Cal Bike
1 Min Rest
Box Jumps
1 Min Rest
RKBS
1 Min Rest
Sit-Ups
1 Min Rest
Burpees

 Score: Total Reps Completed

Rx: 24/20, 70/53
Fit: 24/20, 53/35
Dyn: 20″, 35/35

Tuesday, February 26th 2019

Daniel R

Strength
Bench Press
20 minutes to find a NEW 1 Rep Max

Metcon
For Time
80 Double Unders
40 Sit-Ups
20 Power Snatches
10 Ring Dips
80 Double Unders
10 Ring Dips
20 Power Sntaches
40 Sit Ups
80 Double Unders

Rx: 115/85
Fit: 95/65, Static or banded dips
Dyn: HPS 55/35, Box Dips or Push-Ups

Monday, February 25th 2019

Dave B.

Strength
Sumo Deadlift
25 minutes to find a NEW 1 Rep Max

Metcon
EMOM for 12 Minutes
7 KBS
Max Reps Burpees

Rx: 53/35
Fit: 35/25
Dyn: 25/20

 Score: Total number of Burpees ONLY
Goal: 80+ Burpees – Can You Get Over 100?