Saturday 123017

Workout of the Day: LAST WORKOUT OF THE YEAR! With a partner… 365m Row (each) buy-in or cash-out -then, 2 rounds for time- 31 January Push Press 95/65 31 February Pull-Ups 31 March Snatches 95/65 lb 31 April Partner Sit-Ups 20/14 31 May Toes-to-Bar 31 June Partner Push-Ups 31 July […]

Friday 122917

SWoD: 20 min. to complete… Back Squat – 78% x 3 x 5; follow each set immediately with 3 box jumps 24/20 Workout of the Day: 5 rounds for time of… 10 GHD Hip Extensions 25 Air Squats SkinnyFit: 15min AMRAP……. 8-Burpee Turn Arounds D/B Sprints 10-Renegade Rows D/B Sprints […]

Thursday 122817

SWoD: 1) 10 min. to establish, 3RM Push-Press 2) EMOM for 5 min. 3 Push Press @ 75% #1 Workout of the Day: 10 min. AMRAP of… 3 Behind the Neck Push Press 105/75 4 OHS 105/75 50 Heidens (L=1, R=1) SkinnyFit: 6 Rounds…… 12-Wall Sits w/Ball raises to wall […]

Wednesday 122717

SWoD: 20 min. to complete… 1RM Bench Press Workout of the Day: 5 rounds for time of… 10 DB Deadlifts 55/35 5 Toes to Bar 10 Russian KB Swings 2/1.5 20 DU’s -rest 1 min., then cash-out- 50 Slam Balls AHAP SkinnyFit: Partner WoD ROW 2000 300 Singles 200 Hand […]

Tuesday 122617

Hope everyone had a awesome Holiday! Classes today…6am, 7am and 8 am ONLY! SWoD: 15 min. to complete… 1) 2-Position Snatch (floor, mid-thigh) – 65% x 4 sets 2) 2-Position Clean (floor, mid-thigh) – 65% x 4 sets SkinnyFit: Practice work on the Bar Workout of the Day: CrossFit/SkinnyFit 12 […]