Workout of the day

CrossFit workouts are always varied, never boring and include a variety of movements that will constantly challenge you. What’s on the board will be scaled up or down by our coaches so that every athlete performs at their individual level, safely and productively.

Saturday, Dec 15
Workout of the Day
RANKEL (Rounds + Reps)
AMRAP in 20 minutes of:
•6 Deadlift 225/155
•7 Burpee pull-ups
•10 Kettlebell swings 70/53
•Run 200 meters
Weightlifting
Snatch 10x2 (Load)
Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
#9: 2 reps
#10: 2 reps
Clean & Jerk 10x2 (Load)
Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
#9: 2 reps
#10: 2 reps
Snatch Pull 5x2 (Load)
Snatch Pull for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Friday, Dec 14
Workout of the Day
Shoulder Press 1x2 (Load)
Shoulder Press for load:
#1: 2 reps
Staggered Stance DB RDL (Load)
Staggered Stance DB RDL x 8
Custom Workout (Rounds + Reps)
10 Amrap
3 Box Jump 30/24
6 Toes to Bar
9 Push Press 115/85
Thursday, Dec 13
Workout of the Day
Back Squat 1x2 (Load)
Back Squat for load:
#1: 2 reps
Lateral Lunge (Load)
Lateral Lunge x 8
Custom Workout (Emoji Selection)
3 Rounds
400m Row
10 Side Plank Rotations
200m Run
6 Windmill
Weightlifting
Clean & Jerk 8x4 (Load)
Clean & Jerk for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps
#7: 4 reps
#8: 4 reps
high pull, high hang, above knee, jerk
Push Jerk 4x2 (Load)
Push Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
Wednesday, Dec 12
Workout of the Day
Snatch 6x1 (Load)
Snatch for load:
#1: 1 rep @ 78%
#2: 1 rep @ 78%
#3: 1 rep @ 83%
#4: 1 rep @ 83%
#5: 1 rep @ 88%
#6: 1 rep @ 90%
Mathew Thomas (Time)
21-15-9
Squat Snatch (95,65)
Push-Ups
Tuesday, Dec 11
Workout of the Day
Deadlift 1x2 (Load)
Deadlift for load:
#1: 2 reps
Bench Press 2x8 (Load)
Bench Press for load:
#1: 8 reps
#2: 8 reps
Custom Workout (Reps)
3 Rounds
30s Abmat Sit-Ups
30s Rest/Rotate
30s Double Unders
30s Rest/Rotate
30s Slamballs
30s Rest/Rotate
Weightlifting
Snatch Balance 3x2 (Load)
Snatch Balance for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
Snatch 8x3 (Load)
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps

high pull, high hang, hang above knee
Monday, Dec 10
Workout of the Day
Front Squat 1x2 (Load)
Front Squat for load:
#1: 2 reps
Bent Over Row 2x8 (Load)
Bent Over Row for load:
#1: 8 reps
#2: 8 reps
Custom Workout (Time)
5 Rounds
12/10 cal ski or bike
8 burpees
Saturday, Dec 8
Workout of the Day
WOOD (Time)
5 Rounds of:
• Run 400 meters
• 10 Burpee box jumps, 24/20
• 95/65 pound Sumo-deadlift high-pull, 10 reps
• 95/65 pound Thruster, 10 reps
• Rest 1 minute
Weightlifting
Power Snatch 6x2 (Load)
Power Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Power Clean & Jerk 6x2 (Load)
Power Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Snatch Pull 5x3 (Load)
Snatch Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Friday, Dec 7
Workout of the Day
Shoulder Press 3x1 (Load)
Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
Staggered Stance DB RDL (Load)
Staggered Stance DB RDL x 8
Custom Workout (Rounds + Reps)
3 Rounds:
4 Amrap

Bike 12,10 Cal
9 KBS 53,35 American
7 Push Press 95,65
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