Saturday 10-26-19 Workout Of the Day

Saturday 10-26-19 Workout Of the Day   Crossfit Open Workout 20.3 For Time: 21-15-9 Reps of: Deadlift (225/155 lb) Handstand Push-Ups Then, 21-15-9 Reps of: Deadlift (315/205 lb) 50 ft Handstand Walk Time Cap: 9 minutes Note: If you we’re here yesterday and did...

Friday 10-25-19 Workout Of the Day

Friday 10-25-19 Workout Of the Day A. 25 min partner AMRAP* 5 DL @135/185# 10 pullups 15 air squats *partners must complete 1 full round, alternating who works each round *choose weights and variations that allow for reps to be smooth, efficient and unbroken B. With a...

Thursday 10-24-19 Workout Of the Day

Thursday 10-24-19 Workout Of the DaySkill Work and EMOM x 7 A. 8-10 min skill work: Bar Muscle Ups (sub C2B or kipping pullup) B. For time: cap 20 mins 4 rounds: 3 BMU or 6 C2B 6 devil’s press @35/50# 3 rounds: 15 HSPU 60 DU 2 rounds: 30 wallballs @20/30# 15...

Wednesday 10-23-19 Workout Of the Day

Wednesday 10-23-19 Workout Of the Day A. 4 sets  5 front squats 5/side half kneeling single arm strict press (DB or KB) B. 3 x 3:00 on 3:00 off (18 min) 500m row max rep front squats in time remaining @65/95# *score each round separately; score is total front squats...

Tuesday 10-22-19 Workout Of the Day

Tuesday 10-22-19 Workout Of the Day  A. E3:00 x 8 rounds (24 min) 12/10 cal bike 10 burpees 8 t2b 6 DB thrusters @30/40# *Notes: athletes will work top-down on odd rounds, and bottom-up on even rounds. Ex. half the class will start with the bike round 1, and work down...