Saturday 123116

6am, 7am and 8am ONLY! All CrossFit/SkinnyFit! NO OLY OR YOGA! NEW YEARS EVE (with a partner for time & rounds/reps) Buy-in to the New Year 17 Calorie Row or 170 DU’s (athletes choice) -THEN- 12(movements)-31(reps)-16(min AMRAP) Hang Power Clean 105/75 Air Squats Pull-Ups Push-ups “Y” not Run (30 sec/ea. […]

Friday 123016

SWoD: 15 min. to establish a 1RM Power Clean Workout of the Day: 4 rounds of… 1 min. ME Curtis P’s* 85/45 -rest 30 seconds – 1 min. ME Thrusters 85/45 -rest 30 seconds – 1 min. ME SDHP 85/45 -rest 30 seconds – After Bash: Tabata Push-Ups – practicing […]

Thursday 122916

SWoD: 4×5 Close Grip Bench Press @ ~70-75% 1RM 6xDown/Back Farmer Carry – AHAP Workout of the Day: 4 rounds for time of… 6 Inverted Ring Rows D/B Sprint 12 Box Jumps 24/18 D/B Sprint After Bash: Tabata Any Style Jump Rope SkinnyFit: 3 Rds 35 Walking Lunges 30 Squats […]

Wednesday 122816

SWoD: 3RM (for day) Press Workout of the Day: For Time, Reps & Rounds… – Buy In – 500 Singles -Then, 9 min. AMRAP of…- 6 Power Snatch 105/75 15 Air Squats 8 Floor Press 105/75 After Bash: 4×10 Weighted Good Mornings – AHAP for perfect form SkinnyFit: Partner WoD […]

Tuesday 122716

SWoD: EMOM for 10 min., 3 Front Squats @ 70% 1RM Workout of the Day: 5 rounds for time of… 5 Sandbag Hang Power Cleans – AHAP 10 Toes to Bar 5 Ring Dips 4 – D/B Sandbag OH Carry (D=1,B=1) After Bash: Tabata Abs – class calls it! SkinnyFit: […]

Monday 122616

SWoD: 5 Sets of: 1 Clean Pull + 1 Power Clean *use moderate weight to reinforce perfect form 3xMR Strict Chin-Ups Workout of the Day: Both CrossFit and SkinnyFit!!! 10 min. AMRAP of… 6 Back Squats 135/95 (SF:AHAP) 25 DU’s 4 (2 ea.) DB Hang Snatch* AHAP (SF: Ground to […]