Workout of the Day GYMNASTICS: 20 x 3 SEC NEGATIVE HANDSTANDS (USE SPOTTER IF NEEDED) 4 x 5 REPS STRICT C2B (USE SPOTTER) 4 x 5 REPS STRUCT TTB 4 x 25 HOLLOW ROCK + ARCH ROCK WOD: 3 ROUNDS, REST 3 MIN BETWEEN ROUNDS 500M / 400M / 350M ROW 50 / 40 / 30 CAL ASSAULT […]
It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1 RM SUMO DEADLIFT WOD:4 RFT OF…30 BURPEES25 HANG SQUAT CLEANS (#75/52/42)
Workout of the Day WOD: SLEDDER’S PARADISE 600M SLED PUSH FOR TIME, PUSH EACH OTHER. EVERY BREAK YOU TAKE DO… 25 PUSH-UPS 25 AIR SQUATS
Workout of the Day STRENGTH: EMOM10, BUILD TO 1RM MAX PC + JERK PARTNER WOD: 100 BURPEES80 THRUSTERS (#95/65/42)60 TTB40 DB SQUAT CLEANS (#50/35/25)20 Bar MU
Workout of the Day WOD: 6 PERSON TEAM, TRAIN STYLE…6000M SKISLAM BALL, AS MANY REPS AS POSSIBLE7500M ROWROTATING LUNGES, AS MANY AS POSSIBLE.5 MILE ON ASSUALT BIKE, THEN TRADE…THIS IS YOUR PACE CAR. KEEP GOING UNTIL ALL STATIONS ARE DONE
Workout of the Day WOD: E5M x 5 ROUNDS 30/20 CAL ASSAULT BIKE 30 BS (#75/55) MAX REP PULL-UPS IN REMAINDER OF 3 MIN TOTAL PERIOD ROMWOD OPTIONAL GYMNASTICS WORK:Gymnastics work3 MIN OF MAX ACCUMULATED HS HOLDS4 x 20 HOLLOW ROCKS4 x 15 PISTOLS, MOVE UP IN WEIGHT EACH SET
Workout of the Day STRENGTH: 8 x 3 SETS BENCH PRESS (USE BANDS W/DB BEHIND BENCH AND OVER BAR), E30SEC PERFORM SET3 WIDE2 MEDIUM3 NARROW WOD: “JT” 21 – 15 – 9 OF… STRICT HSPU RING DIPS PUSH-UPS THEN IMMEDIATELY INTO… 100 CAL ROW FOR TIMEOPTIONAL WORK: 200 BANDED OBLIQUE CRUNCHES 200 TRICEP EXTENSIONS
We hope all of our CDR dads and grandpas had a great Father’s Day Weekend! ANNOUNCEMENTS & REMINDERS: This week is going to be HOT! Make sure you’re drinking enough water throughout the day to stay hydrated in the heat and during your workouts! Sunday’s class this week is cancelled. Have you gotten your CrossFit […]
Workout of the Day WARM UP: 200 / 400 / 600 / 600 / 400 / 200M RUN REST 1:1WOD: AMRAP 12 OF… CLASS CHOSEN TRIPLET OF…SKILLBARBELL MOVEMENTGRUNT WORK
Workout of the Day STRENGTH: 1 RM BENCH PRESS TO AB MAT ON CHEST WOD: PARTNER STYLE…PARTNER A DOES 1 THEN B DOES 1, A DOES 2 THEN B DOES 2…AND SO ON. 1 – 10 SQUAT C&J, TNG UNBROKEN (#135/95/65) OPTIONAL WORK:200 OBLIQUE CRUNCHES W/BAND200 TRICEP EXTENSIONS W/BAND
