Workout of the Day 01-12-21
Strength
3 x 6-8ea Goblet Pistol Squats
3 x 12-15 Dumbbell Reverse Fly
3 x 10ea Side Plank Bends
Conditioning
5 Rounds
10 Kettlebell Swings R/G
20 Jumping Lunges
10 Burpees
50 Double Unders
Workout of the Day 01-11-21
Strength
12-10-8 Push Press
Conditioning
12 Minutes
10 Dual Hang Clean 35/25 G/Y
8 Alternating Single Arm Push Press
:30 Dual Overhead Hold
200 Meter Row
Workout of the Day 01-10-21
Strength
3 Sets
12-15 Pull-Ups 3110
12-15 Push-Ups 3110
Conditioning
15:00 As Many Calories As Possible, Teams of 3
15 Calorie Bike Sprint
Workout of the Day 01-09-21
Strength
10 Minutes, Every Minute on the Minute
5 Deadlift & 10 Jumping Air Squats
Conditioning
CrossFit Open 16.4 PARTNERS
13 Minutes, As Many Rounds as Possible Shared w/ Partner
55 Deadlift 135/95
55 Medicine Ball Cleans 30/20
55 Calorie Row
55 Push-Ups
Competitor
CrossFit Open 16.4
13 Minutes, As Many Rounds as Possible
55 Deadlift 225/155
55 Wallballs 20/14
55 Calorie Row
55 HSPU
Workout of the Day 01-08-21
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
1-2 Rope Climbs
150 Meter Run
50 Double Unders
8 Push Press 95/65, 155/105
16 PVC Jump Overs
Workout of the Day 01-07-21
Conditioning
24 Minutes, Every Minute
M1: 6ea Alternating Single Arm Kettlebell Snatch 35/25, G/Y
M2: 10-15 Dual KB Front Squats
M3: 100 Meter Farmers Carry
M4,5, & 6: 400-800 Meter Row
M7, & 8: Rest
Workout of the Day 01-06-21
Strength
10 Minutes, Every Minute
2, 3 Pauses Power Clean
Conditioning
10 Rounds each.
Partner I Go, You Go Full Rounds
5 Hang Power Cleans 95/65
5 Sprawls
Competitor
10 Rounds each.
Partner I Go, You Go Full Rounds
3 Power Cleans 225/155
5 Bar Facing Burpees
Workout of the Day 01-05-21
Strength
3 x 8-10ea Shrimp Squats
3 x :30ea Banded Single Arm Farmers
3 x 8ea Gorilla Row
Conditioning
4 Rounds
300 Meter Run
20 Dual Dumbbell Step-Ups 35/25
Competitor
40 Dual Dumbbell Step-Ups 60/40
1 Mile Run
40 Dual Dumbbell Step-Ups
Workout of the Day 01-04-21
Strength
12-10-8 Push Press
*Slow dip, pause overhead
Conditioning
14 Minutes
8ea. Single Arm Hang Clean & Press 35/25, G/Y
15 Sit-Ups or Plank-Slider Pikes
0.3 Bike
Workout of the Day 01-03-21
Strength
3 Sets at 3020 Tempo
12 Pull-Ups
12 Push-Ups
Conditioning
Partners 5000-6000 Meter Row
P1 Row
P2 Plank or hollow
switch as often as desired
25:00 Cap