Workout of the Day

Wednesday, July 29th

WOD: Crossfit Regions Event 6 2014For Time: 21 Min Cap50/35 Cal Row50 Box Jump Overs 24″/20″50 Deadlifts 185/12550 Wall Balls50 Ring Dips50 Wall Balls50 Deadlifts50 Box Jump Overs50/35 Cal Row Treat today as a chipper, we don’t expect you to… Read more »

Monday, July 27th

Gymnastics Strength: Strict HSPUEvery 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145… Read more »

Monday, July 27th

Strict HSPU strength:Every 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145 Single… Read more »

Saturday, July 25th

PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »

Friday, July 24th

Strength: Stamina SquattingEMOM 14Even: 2 Front Squats @ 85% of front squatOdd: 4 Back Squats (same weight) WOD: Leg Smasher4 Rounds5 Back Squats at 60%8 Dual KB Front Rack Walking Lunge 53/35 (4 per leg)8 Dual KB Front Rack Squats… Read more »

Wednesday, July 22nd

Strength: Snatch Work2×1,1,1 Snatch Pulls at 110%(drop and reset)then complete 10 power snatch singles at 80% of 1RM (of power), WOD: Odd Object dayTabata (4 min, :20 on :10 off)Even: KB Cross Body Walking Lunge (One farmer cary, one overhead… Read more »

Tuesday, July 21st

WOD: EMOM 24Minute 1: 2-4 MU (Rings first, scale to bar)Minute 2: 45s max distance handstand walk or wall walksMinute 3: 6-8 Dual Russian KB Swings 44lb/26lb Optional core: 3x60s weighted planks, RX is 25lb/15lb to keep the focus on… Read more »