Thursday 123115

5 am, 6am and 8am Classes ONLY Today! SWoD: Rest Day! Workout of the Day: CrossFit/SkinnyFit NEW YEARS EVE 12-31-20-15 Renegade Rows 60/30 – DB Rows 35/15 DB Power Cleans 60/30 – Russian KB Swings 1.5/1.0pd DB Front Squats 60/30 – Goblet Squats 1.5/1.0pd 200m Run/250m Row/100 DU’s/300 Singles (athlete […]

Wednesday 123015

SWoD: Both: 1RM Push Press Workout of the Day: 30-20-10 OHS 95/65 Pull Ups Burpees DU’s After Bash: 2×10 Close Grip Push-Up 2×10 Wide Grip Push-Up 2×10 Staggered Grip Push-Up* (*switch hands between sets) SkinnyFit: 21, 18, 15, 12, 9, 6, 3 Push Ups Weighted Situps 25/15 Wall Balls 20/14 […]

Tuesday 122915

SWoD: Accessory Work – Both Levels Bring Sally Up – ~35-45% 1RM Back Squat Workout of the Day: 12 min. AMRAP of… 100 Singles 50 Jumping Squats 45 Supermans 40 Sit-Ups 35 Walking Lunges After Bash: 5x100m Row Sprints SkinnyFit: 5 Rounds 4 minute AMRAP, 1 min rest between rounds […]

Monday 122815

SWoD: Both: 1RM Press Workout of the Day: 5 Rounds, FOR QUALITY: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches *rest 1-2 min. between rounds Athlete must stay connected to the bar during each round. If weight is dropped = no rep/reset & start that set over. Work up […]