Daily WOD

 WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

Back Squat- 1 set of 20 reps @ 60% + 20lbs

“Filthy Fifty”

For Time

50 Box Jumps (24/20)

50 Jumping Pull-Ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 )

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double-Unders

Suggested Mobility: You know the drill! Get after your soreness, tightness or aches and pains

Shout out to Coach Kevin WE MISS YOU! 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Superset x 4 (rest between sets as needed)

Max Reps Sit Ups in 1 min

20′ Handstand Walk or 25m Bear Crawl

For Time:

21 Thrusters 125/85

21 Pull Ups

500m Row

15 Thrusters

15 Pull Ups

500m Row

9 Thrusters

9 Pull Ups

500m Row

Suggested Mobility: Lat Stretch, Foam Roll Lats, Samson Lunge Hold 1 min each, Pigeon on box 1 min each

We are almost done with our latest improvements! Thanks

WORKOUT OF THE DAY

Cycle Box 6pm

Strict Press-

6 reps @ 80%

4 reps @ 85%

3 reps @ 90%

2 reps @ 95%

Partner DT, 1 works (complete full round), 1 holds low plank

8 Rounds For Time (4 each):

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

*20 minute time cap 

Suggested Mobility: Hamstring stretch with rope 1 min each, Center splits 1 min, Scorpion kicks 10

As of May, Tuesday evening Yoga will be at 6pm! 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

Back Squat- 

6 reps @ 80%

4 reps @ 85%

3 reps @ 90%

2 reps @ 95%

Run Conditioning-

2 rounds of:

800m Run, rest 90sec

2x 400m Run, rest 60sec

3x 200m Run, Rest 30sec

Rest 2 minutes

Suggested Mobility: IT Band stretch 1 min each side, Calf stretches & Roll outs accumulate 4 minutes

WORKOUT OF THE DAY

Cycle Box 6pm

Flat Bench- 4 sets of 8 reps

“Amanda”

9-7-5

Ring Muscle Ups

Snatch (full) 135/95

Scaling: Ring MUs to 15-12-9 Chest-to-Bar Pull Ups or 21-15-9 Pull Ups

Suggested Mobility: 3 sets of 4 YTW’s 2.5/5 plates

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Tama

For time:
800-meter single-arm barbell farmers carry 45/35 
31 toes-to-bars
31 push-ups
31 front squat 95/65 
400-meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95 
200-meter single-arm barbell farmers carry 135/95 

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

 

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