by Paul Dyck | Dec 7, 2017 | Group S&C Workout
Friday 12-8-17 Workout Of The Day A. 7 Min Ladder Thruster 65/95# Bar Facing Burpee *Fitness option scale the barbell for kettlebells @ 25/40# +/- B. 10 Rounds of Row 30 sec. Rest 60 sec. Your score is max metres rowed DURING THE ACTIVE PORTION of the row. *Set...
by Paul Dyck | Dec 6, 2017 | Group S&C Workout
Thursday 12-07-17 Workout Of The Day CrossFit: A. 5 x 3 Front Squat 33×1 @ 75-80% B. 6 Min AMRAP 7 T2B 7 KBS 50/70# 7 Wall Balls 14/20# Fitness: A. 5 x 3 Back Squat 33×1 @ 75-80% B. 6 Min AMRAP 7 T2B / HLR 7 KBS 30/50# 7 Wall Balls 14/20#...
by Paul Dyck | Dec 5, 2017 | Group S&C Workout
Wednesday 12-06-17 Workout Of The Day A. Handstand skill work Wall facing handstand hold 5 Rounds 30sec. on & 30 sec. off B. Kicking up & cartwheel out… 8 Min EMOM 2x cartwheels or kick up + cartwheel out EMOM For athletes that are not...
by Paul Dyck | Dec 4, 2017 | Group S&C Workout
Tuesday 12-05-17 Workout Of The Day Partner WOD 20 Min AMRAP you go I go style… 10 Hang Cleans 95/135# 10 C2B Chin Ups 10 Front Squats 10 Ring push-ups 50 Double Unders
by Paul Dyck | Dec 3, 2017 | Group S&C Workout
Monday 12-04-17 Workout Of The Day CrossFit: A. 18 Min EMOM 3-5 Strict HSPU / Pike Push Up 4-6 Strict C2B / Pull Ups 10 Goblet Squat 80/100# B. 6 Min AMRAP 10 Kcal Row 6 Over the Rower Burpees *Your final score is calories +burpees Fitness: A. 18 Min EMOM 3-5...
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