Workout of the day

CrossFit workout of the day, nutrition tips and more

Friday, February 10th 2023

WARM UP Athlete 1 – Easy Bike Athlete 2 – 2 Sets 10 Lateral Raises 10 Front Raises 5 Burpees :20 Hollow Hold Coach Led PVC Pipe Mobility and Snatch Tech into Barbell Warm Up OLYMPIC LIFTING E2M x 5 1 Hang Snatch 1 Snatch 1 OHS @ 65% – 85% METCON 8x – alternating […]

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Thursday, February 9th 2023

SWEAT DAY!!! OPEN PREP ADDITION E2M x 5 3 Bench Press @ 75% and build to heavy 3 then, AMRAP – 15 19.1 19 Wall Balls 19 Cal Row

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Wednesday, February 8th 2023

WARM UP Tabata Row x 3 Min EMOM x 3 -10 Reverse Lunges + 5-10 Push-Ups then, Set up Gymnastics Strength and Modifications GYMNASTICS Gymnastics EMOM x 10 – alternating 10 Pistol Squats :03 descent 5-10 SHSPU METCON 0:00-5:00 -30 Burpee Pull-Ups (Rx+30 Burpee C2B) 5:00-6:00 Rest 6:00-16:00 3 Rounds For Time 500m/450m Row 12 […]

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Tuesday, February 7th 2023

WARM UP :90 Bike or Ski into :30/:30 SL Wall Sit then, 2 Sets 5 Front Squats 10 Kip Swings 30 Single Unders Build to Hang Squat Clean Weight and Barbell Cycling Drills GET FIT and Strong 16 Minute AMRAP: 4 Hang Squat Cleans (165/115) 8 Toes to Bar 32 Double Unders Rest 2 Minutes […]

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Monday, February 6th 2023

WARM UP 2 Sets 10 Box Step Ups 1 Wall Walk Into :10 HS Hold 10 Ring Rows Box Pigeon into 2 Sets 5 Muscle Cleans 5/5 T-Spine Rotations 5 Squat Jumps 10 Barbell Bent Over Rows Coach Led Power Clean Technique STRENGTH E2M x 5 3 TnG Power Cleans Start @ 70% of 1RM […]

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