Workout of the Day

Main – CrossFit

Weightlifting

Clean (1 Rep every 45 seconds for 15 reps @75%)

Metcon

Metcon (Distance)

30 minutes sustained cardio.

Option #1 Run (15 minutes out, 15 back)

Option #2 Row (for meters)

Option #3 Air Dyne (for miles)

Optional Accessory Work

Sots Press (start with barbell and build)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209

12/29/2014

12/30/2014

Main – CrossFit Weightlifting Clean (1 Rep every 45 seconds for 15 reps @75%) Metcon Metcon (Distance) 30 minutes sustained cardio. Option #1 Run (15 minutes […]
12/28/2014

12/29/2014

Main – CrossFit Weightlifting Back Squat (5×5@79%) Metcon Metcon (AMRAP – Reps) 5 Rounds (15 minutes total) :30 sec Chest 2 Bar, rest :30 Sec :30 […]
12/26/2014

12/27/2014

Main – CrossFit Dodge, Dip, Duck, Dive, and … Dodge Weightlifting Back Squat (6×1@93%) Metcon Metcon (No Measure) Crossfit Dodgeball!!Each round, an exercise will be assigned […]
12/25/2014

12/26/2014

Main – CrossFit We will be closed all day. Enjoy time with family and friends. If you need a workout, enjoy a long slow run. Metcon […]