#workoutoftheday

CrossFit-190322

All the weights, all day!   Strength E3MOM x 5 1 Strict Press + 3 Push Press + 5 Power Jerk *Add weight as it makes sense *After each set perform 9 strict pullups/RR/PRR Optional Buy Out “Recovery Bike”

CrossFit-190320

Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »

CrossFit-190313

WED-nesday is always a good day for some booty gains! #lunge #everythreeminutes   Cardio For Time 200/140 Cal Bike *E3MOM = Ascending ladder of strict pullups & goblet reverse lunges (35/25) *Can be KB/DB *Start at 1ea, then 2 ea,… Read more »

CrossFit-190311

MMA Fighter BJ Penn, literally said, it was like a fight gone bad…..   MetCon/Cardio “FGB” 3 RFR WB (20/14) SDHP (75/55) BoxJ (20”) PushP (75/55) Cal Row Rest *1min/station *Track total completed reps Optional Buy Out “Push Pull”

CrossFit-190305

Like a burpee and a two armed snatch got married…..don’t worry it will make sense 🙂   MetCon/Cardio For Time DB Devil Press (30/20)* *10, 8, 6, 4, 2 Devil Press *50 DUs after each round Rx+ = Unbroken DU/SU;… Read more »

CrossFit-190304

15 minutes of so much fun on Monday!! Cardio EMOM x 15 1 = 20/14 Cal Row 2 = 20 WB (20/14) 3 = 1 rd of “Cindy” *Scale calories & “Cindy” reps as needed *Score = rounds completed Optional… Read more »