Workout of the Day

12 Jul
2

10 rft: 6 Thrusters (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders 6 OHS (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders   – 30 minute time cap

11 Jul
2

A) E5M x 5 400m Row or Run 10 Hang Power Cleans or B) EMOM x 30 2 HSPU 1 Hang Power Clean

10 Jul
2

A) Deadlift 3 – 3 – 3   B) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders

09 Jul
3

OTM x 8   A) 4 Back Squats   B) 5 DB Bench Presses   C) 6 Power Snatches

08 Jul
2

M/T Games 16.4 “Deuce-Deuce” 0:00 – 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 – 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 – 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 – ... Continue Reading

06 Jul
1

7am Weightlifting 6, 7, 8am CrossFit   A) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   or   C) E2M x 10 5 Strict Presses 5 Push ... Continue Reading

05 Jul
2

Rotating EMOM x 6 5 Deadlifts 200m Run 15 Wall Ball (9/6kg) 12/10 Cals 3/2 Rope Climbs Gazman continuing to make the effort to improve himself every week. It can be a tough road, but it’s worth it. Goodonya champ.

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