Workout of the Day

Main – CrossFit

Bring long socks!!

Metcon (Time)

100 Wall Balls over the rig

80 Calorie Row

60 KB Swings (RX = 53/35)

40 Toes 2 Bar

20 Tire Flips (Alternating)

10 Rope Climbs (Alternating)

**Every 2 mins – 4 Burpees over your partner in a plank hold. Alternate partners each 2 min interval.

Unless otherwise specified, each movement can be broken up however you want but must be equal reps per partner.

Optional Accessory Work

With any extra class time, feel free to find a missed 1 rep max from the week, work on skill work and/or find your Fran time if you missed Benchmark Friday.

10/24/2014

Partner Wod

Main – CrossFit Bring long socks!! Metcon (Time) 100 Wall Balls over the rig 80 Calorie Row 60 KB Swings (RX = 53/35) 40 Toes 2 […]
10/23/2014

10/24/2014

Main – CrossFit Weightlifting Catch up on any 1RM attempts you missed during the week. Enter them as additional work. Metcon Fran (Time) 21-15-9 Thrusters, 95# […]
10/22/2014

10/23/2014

Main – CrossFit Metcon Deadlift (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 3 Power Cleans / 3 Burpee Box Jumps 6 […]
10/21/2014

10/22/2014

Main – CrossFit Weightlifting Clean and Jerk (1RM) Metcon Metcon (Time) For Time 1000m row 30 Back Squats (225/155) **From Rack or boxes** Optional Accessory Work […]