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Workout of the DayAMRAP in 20 minutes 10-20-30-40-50…bike or row cals 5-10-15-20-25burpee box jumps Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee […]

Workout of the Day4 rounds of 4 minutes on 1 minute off400m run then max repspower cleans We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some […]

Workout of the Day4 rounds of 4 minutes on 1 minute off400m run then max repspower cleans standard: 135/95 lb. rx: 185/125 lb.sport: 205/145 lb.overachiever: 225/155 lb

Workout of the daywith a clock set for 20 minutes at 0:00 for time 75 thrusters 50 alternating dumbbell snatch at 10:00or time 50 alternating dumbbell snatch75 thrusters standard: 35/20 lb, 15/15 lbrx: 50/35 lb, 45/35 lbsport: 50/35 lb, 45/35 lboverachiever: 50/35 lb, 45/35 lb Today’s work is essentially a couplet of thrusters and alternating […]

Skill2 rounds of Tabata alternating betweenArch Hold Plank Hold We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds […]

Skill10×1 Lunge kick to handstand or Handstand Walk practice These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to […]

SkillEMOM for 10 minutes 2 power snatches We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps […]

SkillEMOM for 10 minutes 1 squat clean and jerk Complete one squat clean and jerk every minute on the minute for ten minutes. Focus on getting as much power out of your hips as possible before pulling yourself under the bar to catch it in a squat. You’ll want a vertical dip and drive sending […]

Workout of the DayAMRAP in 20 minutes 400m run21 kettlebell swings12 pull-ups This movement grouping and rep scheme today might look familiar if you’ve done the well known CrossFit workout “Helen” The twist here will be the twenty minutes on the clock. Settle in and set a pace for yourself that feels maintainable for the […]

Workout of the Day10 rounds of 30 seconds at each station toe-to-barrestthrustersrest You’ll have ten thirty second work periods today to put together as many reps as possible of toes to bar and thrusters. You’ll get thirty seconds of rest after each work period so do your best to work for as much of the […]