Daily Workout

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WOD

Friday 6.12.19

CrossFit and Metcon A. Build to a 1RM Bench Press B. 20-40 Strict HSPU for time – 4 min cap C. 2 Rounds 20 secs Hanging L Sit 12 Renegade Rows 15 Bicep Curls D. 2 Rounds 15 Band Face Pulls 20 Band Tricep Standing…
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WOD

Thursday 5.12.19

CrossFit EMOM – 8 mins Power Clean and Jerk – Increase weight each set B. In Pairs Share all reps 4 Rounds 6 Rope Climbs 12 T2B 16 Hop the bar Buprees 20 Deadlifts 115-225# Metcon A. Build to 5RM Sumo Deadlift B. 3-4 Rounds…
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WOD

Wednesday 4.12.19

CrossFit For Time – 6 min Cap 500m Run + 21-15-9 Thrusters 55-75# T2B Rest 4 mins 2.5km Row + 5 Rounds 3 Wall Climbs 6 Front Squats 12 Hang Power Cleans + 3km Bike or 1.5km Ski Metcon * To scale cut each run…
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WOD

Tuesday 3.12.19

CrossFit A. 4 Rounds 3 Power Cleans – Same weight as final set last week 3 Front Squats 6 Reverse Lunges 8-15 Pull ups B. 100 Wall Balls 1500m run 75 Burpees Metcon A. EMOM – 8 mins 5 Deadlifts B. EMOM – 10 mins…
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WOD

Monday 2.12.19

CrossFit A. TNG Snatch x 2 Build to to a tough 2RM B. Back Squat build to a tough 2RM – In rest after sets complete 8 Strict Ring Dips Metcon A. For time 5 Man Makers 10 DB Thrusters 15 Ring push ups 20…
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