Workout of the Day

Mobility Tuesday, August 23, 2016

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Mobility Classes are Tuesday and Thursday at noon and 5pm!  RSVP on WODhopper to hold your space!

Check out this month’s CrossFitter of the Month HERE!

CrossFit Classes:

The WOD:

5 Rounds for Time of:

400 meter run
12 handstand push-ups
12 deadlifts (225/155)

Monday’s WODboard:

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Monday, August 22, 2016

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For Monday’s CrossFit Conditioning Class, click HERE!

CrossFit Classes:

Olympic Total:

Warm up and take 3 attempts at your max snatch.
then:
Warm up and take 3 attempts at max clean and jerk.
Be sure to take note of your efforts. We will be using those over the next few weeks.
then:

8 min ascending AMRAP
3-6-9-12… reps of:
Thrusters (95/65)
Chest-to-bar pull-ups

 

 

Friday, August 19, 2016

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CrossFit Classes:

Partner “McGhee”

30 Min AMRAP
With one person working at a time and completing a full round before switching.
Complete:
5 Deadlifts (275/195)
13 Push-ups
9 Box jumps (24/20)

Friday’s CrossFit Conditioning Class:

A. 4 min AMRAP

10 wallballs

10 box jumps

Rest 2 min

B. 4 min AMRAP

7 burpees

7 pull-ups

Rest 3 min

C. 4 min AMRAP

8 jumping lunges

12 sit-ups

Rest 4 min

D. 4 min AMRAP

7 push-ups

15 squats

 

Thursday’s WODboard:

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