Daily Workout

Workout of the Day

Thursday 10.3.19

3 rounds each for time of:

300 M Run
15 Strict Bar Dips
12 Chest to Bar Pull Ups
9 Overhead Squats (135/95)

-Rest 90 seconds between rounds
-Record time for each round

1) Back Squat 5-5-5 (climbing)

“Strength comes from struggle. When you learn to see your struggles as opportunities to become stronger, better, wiser, then your thinking shifts from ‘I can’t do this’ to ‘I must do this.”~Toni Sorenson

Wednesday 10.2.19

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

-Row Max Cals (switch every 10/7 cals)
-120’ Farmer’s Carry (AHAP)
-Wall Balls (20/14)
-Hand Walk 40 feet (switch every 40 feet)
-1 Keg Up and Over

Rest 1 minute between movements

“A man is but the product of his thoughts; what he thinks, he becomes.”~Gandhi

Tuesday 10.1.19

For time:

600 M Run
50 Toes to Bar
50 KB Swings (53/35)
50 Burpees
600 M Run

1) Bench Press 10-8-6-4-2 (climbing)
*complete 20 banded Lat Pull Downs between each set

“Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not.”~Nathaniel Hawthorne

Monday 9.30.19

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

1 Squat clean (165/110)
1 Jerk (165/110)

Compare to HERE

1) 4 rounds not for time of:

16 Bulgarian Split Squats (8 each)
18 DB Bent Over Rows (8 each)
10 Weighted Hip Extensions
120’ Dball Carry (AHAP)

“Coming together is a beginning. Keeping together is progress. Working together is success.”~Henry Ford

Sunday 9.29.19

Rest Day

Saturday 9.28.19

As many rounds and reps as possible in 10 minutes of:

8 Dball Cleans (AHAP)
16 Deload Push Ups
2 Rope Climbs

1) Devote 15 minutes to ONE specific skill

“What makes your vision compelling is the fact that your project is one small but vital part of what God is up to in history.”~Andy Stanley

Friday 9.27.19

Teams of 2 complete the following for time:

30 Power Cleans (185/125)
60 Box Jump On and Overs (24/20)
90 Pull Ups
60 Box Jump On and Overs (24/20)
30 Power Cleans (185/125)

*Reps may be partitioned in any manner, but each partner must complete an equal amount of work


2020 Open Update: We will run the OPEN workouts each Friday (with a regular Friday schedule) during the Open season. Be sure to sign up online or for the IN HOUSE OPEN (sign up sheet is on whiteboard). 
Friday, September 27th- LAST DAY TO SIGN UP FOR AN OPEN T-SHIRT (sign up sheet is on the whiteboard) 
-No Barbell class on October 5th, we will have our #800gChallenge Nutrition Seminar from 10-11AM

“Begin to be now what you will be hereafter.”~William James 



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