Workout of the Day

Consistency test #1 (retest in 6 weeks): Every 5 mins for 30 mins do: 10 Strict Pull-ups 15 Toes-to-bars 20 Push-ups 25 Wall Balls, 20/14 lbs. *Score is fastest and slowest rounds* Core: “Tabata” – V Up (Alternating)s : 8… Read more »

Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »

Conditioning: For time: 10 Dumbbell men Maker, 35/20 lbs 20 Toes-to-bars 30 Dumbbell Front Rack Lunges, 35/20 lbs 40 AbMat Sit-ups Row, 1000 m 40 AbMat Sit-ups 30 Dumbbell Front Rack Lunges, 35/20 lbs 20 Toes-to-bars 10 Dumbbell men Maker,… Read more »

12 Days of Crossfit: 1 Overhead Squat, 2 Burpee, 3 Thrusters, 4 Hand Release Push Ups, 5 Squat Cleans, 6 Kettlebell Swings, 7 Power Snatch, 8 Single Arm KB Front Rack Lunge (alt), 9 Push Press, 10 T2B, 11 Deadlift,… Read more »

Strength – Every 1:30 for 9 mins: Back Squat10 Back Squats, 45% 1RM (taken from floor) Conditioning – 3 rounds for time of: 6 Turkish Get-ups, 53/35 lbs 10 Chest-to-bar Pull-ups 15 Kettlebell Swings, 53/35 lbs 50 Double Unders

Gymnastic Strength – 5 rounds for quality of: 8 False Grip Ring Rows Ring Plank Hold, 30 secs Conditioning: “Death By” – Dumbbell Devil Press : 1 rep + 1 rep / 1 min. At 10 minutes, athletes must add… Read more »

Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15… Read more »

Conditioning: 50-35-20-10 reps, for time of: Deadlift, 185/135 lbs Wall Ball, 20/14 lbs Double Under. Focus on volume deadlifts, keep core braced and pull with the legs.

Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »

Strength: Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT30 DU/90 SU10 TTB15 KBS 53/35