Workout of the Day A. Five sets of: Deadlift x 6-8 reps @ 2111 Rest 30 seconds Kettlebell Swings x 15 reps Rest 30 seconds Push-Up x 10-15 reps @ 21X1 Rest 30 seconds Dumbbell Push Press x 8-10 reps @ 20X1 Rest 30 seconds B. Five sets of: 15 Burpee Box Jump-Overs (24″/20″) Rest 60 seconds
Read more →Recovery Day A. CrossFit Yoga with Heidi at 10:00am OR Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could
Read more →Workout of the Day In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball Shots 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps 60 seconds of Rest 60 seconds of Push Press (75/53 lbs) 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until
Read more →Workout of the Day A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 30X0 Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Elbows to High Plank x 10 reps Rest 45 seconds Ring Row x 8-10 reps @ 3111 Rest 45 seconds B. In teams of two, with only one partner working at a time, complete four sets each of: Row 500 Meters Kettlebell Swings x 30 reps
Read more →Workout of the Day A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thruster Burpees (recommended weights 135/95 lbs)
Read more →Workout of the Day A. Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Wall Climbs x 2-4 reps Rest 45 seconds Wall Ball Shots x 10-15 reps Rest 45 seconds B. Three sets of: Row 350 Meters Farmer’s Walk x 100 Meters
Read more →Workout of the Day A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Rest 45 seconds Side Plank x 30-45 seconds each side Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Push-Ups 10 Toes to Bar 100 Meter Run
Read more →Workout of the Day A. Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Push-Ups x 10-15 reps @ 2010 Rest 45 seconds B. Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Air Squats
Read more →Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with
Read more →Workout of the Day Complete as many rounds and reps as possible in 20 minutes of: 50 Wall Ball Shots 40 Kettlebell Swings 30 Burpees 20/10 Pull-Ups 100 Meter run
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