Category Archives: Workout of the Day

Back to business! Warm up # 12 1. Deadlift 10,10,10,10 2. For time: Figure 8’s x 20  High Box jumps x 10 x 3 rounds

Reminder!!!! The gym will be closed this Friday and Saturday!!  Warm up # 16 For time: Run 800 meters 20 KB swings 2 pood Run 400 meters 40 KB swings 1.5 pood Run 200 meters 60 KB swings 1 pood

Warm up of your choice FRAN!!! 21,15,9 95lb thrusters Pullups

Warm up # 8 Front Squat 1,1,1,1 Press 2,2,2,2 Then: For time: Jump rope x 100  Wallball x 20  x 3 rounds

Warm up# 1 “Nate” AMRAP in 20 minutes of: 2 Muscle Ups 4 Hand Stand Pushups 8 Kettlebell Swings 2 pood

Warm up # 10 -2 Hands anyhow 1,1,1,1 -Weighted Pullup 1,1,1,1 -Weighted Pushup 5,5,5,5 -100 situps for time

Warm up of your choice “The 300 Workout” 25 pull-ups 50 deadlifts 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 floor wipers  135 pounds 50 clean and press 1 pood  25 more pull-ups — for a total of 300 reps

Warm up # 20 CrossFit Total 1 rep max for: Back squat Press Deadlift Three attempts at each movement are given. Total is the combined weight of all three movements.

Warm up # For Time: 95lb Overhead Squat x 5  50lb dumbell snatch x 5 each side x 10 rounds

Warm up # Elizabeth 21,15,9 135 pound Clean Ring Dips