Wednesday 10/1/14

by | Sep 30, 2014 | Workout of the Day

Part 1 A: 10 mins pull-up tech Kipping / Butterfly Part 1 B: Death by Pull-up Max 15 mins – every 30sec for first 3 mins then it turns into an EMOM – once you cannot make it it turns into 15 sit-ups EMOM   Part 2: 1 min AMRAP Box Jumps (24/20) 1 min...

Tuesday 9/30/14

by | Sep 30, 2014 | Workout of the Day

Part 1: 12 mins Romanian Deadlift (RDL) 5-5-5-5-5   Part 2: CrossFit Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, (20/14) 30 cleans (135/95) 20 muscle-ups Masters:...

Saturday 9/27/14

by | Sep 26, 2014 | Workout of the Day

Part 1: 15 mins “Goat Work” pick one or two movements to concentrate on   Or Bench Press Work to a 10 rep max   Part 2: 3 Rounds for time: 20 Burpee Pull ups 20 DB Thrusters (35/25) 20 Box Jumps...