Workout of the Day

Wednesday 12/2/20

Wednesday 12/2/20

WOD: ??? Rounds for time 1 Minute AMRAP 12 Kettlebell swings (53#/35#) Max calorie echo bike *1:00 Rest between rounds* *Workout is finished when you complete 150/100 calories* *No Kettlebell Variation* Perform swings using any weighted objects you have (DB, case of...

Tuesday 12/1/20

Tuesday 12/1/20

WOD: "Support Your Local Box Workout 2" FOR TIME 100 Double unders 21 Burpees 75 Double unders 15 Burpees 50 Double unders 9 Burpees -Rest as needed, THEN: 15 Minute alternating EMOM Minute 1: 5 Bench press (AHAP) Minute 2: 10 Strict pull-ups Minute 3: 15 Overhead...

Monday 11/30/20

Monday 11/30/20

WOD: Every 1:30 for 12:00 (8 sets) Box squats 3-3-3-3-3-3-3-3 THEN: 12 Minute AMRAP 3 Rounds of: 400m Run 25 DB Goblet squats (50#/35#) *With the remaining time on the clock, perform max rep DB box step-ups (50#/35#)(20")* *No Barbell Variation* Perform box squats...

Saturday 11/28/20

Saturday 11/28/20

WOD: 18 Minute AMRAP 30 Push press (115#/75#) 60 Pull-ups 90 DB weighted sit-ups (40#/30#) 60/48 Calorie row 30 Wall walks *No Barbell Variation* Perform push press with any weighted object(DB's, KB's, loaded pack, etc.) *No Pull-up Bar Variation* Sub with rows using...

Friday 11/27/20

Friday 11/27/20

WOD: Burn Your Feast! Every 5:00 for 25:00 (5 rounds) 20/15 Calorie echo bike 1 Round of squat "DT" 20 Box jump overs (24"/20") *1 Round of squat "DT" equals 12 deadlifts + 9 hang power cleans + 6 front squats (135#/95#)* *No Bike Variation* Sub equal calories on any...

Thursday 11/26/20

Thursday 11/26/20

WOD:  Earn Your Feast "Happy Burpees-giving!" FOR TIME 400m Run 20 Burpees 400m Run 19 Burpees 400m Run 18 Burpees etc....... *Continue in this pattern all the way down to 1 burpee* *SCALING OPTIONS* Perform a 200m or 100m run instead of 400m Sub with equal or less...

Wednesday 11/25/20

Wednesday 11/25/20

WOD:  5 Rounds for time 1:00 Max calorie row "X" Unbroken wall balls (20#/14#) *Must accumulate 45/42 total reps between movements per round* *Any time you break on your wall balls, repeat the set until it can be completed unbroken* *No Rower Variation* Perform either...

Tuesday 11/24/20

Tuesday 11/24/20

WOD: 15 Minute AMRAP 60 Double unders 30m KB suitcase carry (70#/53#) *per arm* 15 Toes-to-bar *No Jump Rope Variation* Perform equal time of penguin jumps, mountain climbers, jumping jacks, etc. *No Kettlebell Variation* Sub with a heavy carry using any objects...

Monday 11/23/20

Monday 11/23/20

WOD: Every 2:00 for 12:00 (6 sets) Tempo back squat (3 second descent, 3 second pause) 3-3-3-3-3-3 THEN: "Support Your Local Box Workout #1" 10 Minute AMRAP 10 Air squats 9 DB snatch, right arm 10 Push-ups 9 DB snatch, left arm *DB loading: 50#/35#* *No Barbell...

Saturday 11/21/20

Saturday 11/21/20

WOD: 5 Rounds for Max reps 1:00 Sumo deadlift high pulls (75#/55#) 1:00 Box jump overs (24"/20") 1:00 Calorie echo bike *1:00 Rest between rounds* *No Barbell Variation* Perform sumo deadlift high pulls with any weighted object (KB, DB, loaded pack, etc) *No Box...

Friday 11/20/20

Friday 11/20/20

WOD: 2020 CrossFit Games Event 1 "2007 Reload" FOR TIME 1500m Row Then, 5 rounds of: 10 Bar muscle-ups 7 Shoulder to overhead (235#/145#) *Gym Rx* 14 Chest-to-bar pull-ups or 7 bar muscle-ups Barbell loading (165#/115#) *No Rower Variation* Sub with equal time on any...

Thursday 11/19/20

Thursday 11/19/20

WOD: Every 2:00 for 12:00 (6 sets) Barbell lunges 6-6-6-6-6-6 THEN: 12 Minute alternating EMOM Odd minutes: 10 Russian kettlebell swings + 10 goblet squats (70#/53#) Even minutes: 15/10 Calorie echo bike *Every bike round, add 1 calorie to goal number to complete* *No...

Wednesday 11/18/20

Wednesday 11/18/20

WOD: 20 minute AMRAP 10, 20, 30, etc...... Calorie row *15 Lateral burpees over rower after each round* Accessory work: 3 Rounds of: 15 Rower pikes 30 Russian twists (15 per side) *Rest as needed between rounds* *No Rower Variation* Sub equal calories on any machine...

Tuesday 11/17/20

Tuesday 11/17/20

WOD: 10 Rounds for time 30 Double unders 15 Sit-ups 3 Squat Cleans (155#/105#) *No Barbell Variation* Use DB's, KB's, sandbag, etc. to perform squat cleans with, adjust rep scheme as needed if loads are on the light side. *No Jump Rope Variation* Sub with penguin...

Monday 11/16/20

Monday 11/16/20

WOD: FOR TIME 1k Run 50 Alternating DB snatch (50#/35#) 30 Pull-ups Accessory work: Alternating "Tabata" Bradford press Banded pull-aparts * :20 Work/:10 rest x 12 rounds total (6 rounds of each) *  

Saturday 11/14/20

Saturday 11/14/20

WOD: 5 Minute AMRAP 50/35 Calorie echo bike Max rep burpees -Rest 1:00 5 Minute AMRAP 150 Double unders Max rep sit-ups -Rest 1:00 5 Minute AMRAP 50 Burpees Max calorie echo bike  

Friday 11/13/20

Friday 11/13/20

WOD: "Kelly Brown" 5 Rounds for time 440m Row 10 Box Jumps (30"/24") 10 Deadlifts (275#/185#) 10 Wall balls (30#/20#) *POWER HOUR* CrossFit Games 2020 Event 12 "Atalanta" FOR TIME 1 Mile run 100 Handstand push-ups 200 Pistol squats 300 Pull-ups 1 Mile *w/20lb/14lb...

Thursday 11/12/20

Thursday 11/12/20

WOD: 15 Minute EMOM Minutes 1-5: 3 Strict press Minutes 6-10: 2 Push press Minutes 11-15: 1 Push jerk Accessory work: 50 Y's, T's, W's  

Wednesday 11/11/20

Wednesday 11/11/20

WOD: "Zembiec" 5 Rounds for time 11 Back squats (185#/135#) 7 Strict burpee pull-ups 400m Run

Tuesday 11/10/20

Tuesday 11/10/20

WOD: 2020 CrossFit Games Event 10 "Swim N Stuff" 4 Rounds, Each for time 15/10 Calorie echo bike 50m Swim 10 GHD sit-ups 10 slam balls (60#/40#) *Begin a new round every 4:00* *2nd and 4th Rounds performed in reverse* *Gym Rx* 75 Double unders or 150m ski erg (in...

Monday 11/9/20

Monday 11/9/20

WOD: 18 Minute AMRAP 300m Row 18 Wall balls (20#/14#) 6 Hang power cleans (145#/100#)  

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