Saturday, March 16th Workout Of the Day
Saturday, March 16th Workout Of the Day Closed Gym Weightlifting seminar with Chad Vaughn (picture from crossfitaustin.com)
View ArticleTuesday, March 19th Workout Of the Day
Tuesday, March 19th Workout Of the Day Strength/Skills 1 Power clean+ 2 Front squats+ 1 Split jerk (if you are comfortable with the movements go heavy) RFG 12 Minute AMRAP 9-Box jumps (32/26”) 7-Push...
View ArticleWednesday, March 20th Workout Of the Day
Wednesday, March 20th Workout Of the Day Strength/Skills Rope climb Stone WOD 10 Minute AMRAP 1-Rope climb 15-Hand release push ups OR 10 minute AMRAP 3-Stone press 7-Stone Squats Buy Out 50- Barbell...
View ArticleThursday, March 21st Workout Of the Day
Thursday, March 21st Workout Of the Day Strength/Skills 10 minute EMON 1 Power snatch + 1 Hang snatch (with a squat) + 2 Overhead squats WOD 7 Rounds for time: 10-Wall balls (20/15lbs) 10-Pull ups Buy...
View ArticleFriday, March 22nd Workout Of the Day
Friday, March 22nd Workout Of the Day Crossfit Open WOD (Picture & WOD from Crossfit.com)
View ArticleMonday, March 25th Workout Of the Day
Monday, March 25th Workout Of the Day WOD For time: 50-Wall balls Into… 6 rounds 10-Pull ups/ring rows 10-Burpees Then… 50-Wall balls No RFG or Level 1.
View ArticleTuesday, March 26th Workout Of the Week
Tuesday, March 26th Workout Of the Week Strength/Skills RFG- High bar back squats (3 second pause) 3-3-3-3-3 Level 1 and 2- Back squats (3 second pause) 3-3-3-3-3 WOD RFG 21-15-9 Strict hand stand push...
View ArticleWednesday, March 27th Workout Of the Day
Wednesday, March 27th Workout Of the Day Strength/Skills Strict press 3-3-3-3-3 WOD For time: 800 meter run 20-15-10-5 Sumo deadlift high pulls (95/65lbs) Kettlebell swings (1.5/1pood) 800 meter run No...
View ArticleThursday, March 28th Workout Of the Day
Thursday, March 28th Workout Of the Day Strength/Skills Romanian Deadlifts (Medium) 3-3-3-3-3 WOD Max Effort 5 minute double unders Rest 1 minute 4 minute box jumps Rest 1 minute 3 minute burpees Rest...
View ArticleFriday, March 29th Workout Of the Day
Friday, March 29th Workout Of the Day Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15...
View ArticleMonday, April 1st Workout Of the Day
Monday, April 1st Workout Of the Day WOD 5 rounds for time: 10-Burpees 20-Box Jumps (choose your own height) 30-Air squats 40-Hand release push ups 50-Lunges (single count)
View ArticleTuesday, April 2nd Workout Of the Day
Tuesday, April 2nd Workout Of the Day Strength/Skills 10 minute EMOM RFG: 1 High pull+ Hang squat clean+ 1 split jerk (go heavy) Level 1&2: 1 Power clean+ 2 Front squats+ 1 Split jerk (if you are...
View ArticleWednesday, April 3rd Workout Of the Day
Wednesday, April 3rd Workout Of the Day Strength/Skills Day -Kipping pull-ups -Muscle ups -Bar muscle ups (If you are efficient at these movements, choose your weakness.)
View ArticleThursday, April 4th Workout Of the Day
Thursday, April 4th Workout Of the Day Strength/Skills 10 minute EMON 1 Snatch grip high pull + 1 Hang snatch (with a squat) + 2 Overhead squats WOD RFG 5 rounds for time: 5-Hang power snatch...
View ArticleFriday, April 5th Workout Of the Day
Friday, April 5th Workout Of the Day CrossFit Open 13.5 (picture and workout from CrossFit.com)
View ArticleMonday, April 8th Workout Of the Day
Monday, April 8th Workout Of the Day WOD RFG: 30 minutes AMRAP Level 1 & 2: 20 minutes AMRAP 25-Hand release push ups 50-Kettlebell swings (choose your own weight)
View ArticleTuesday, April 9th Workout Of the Day
Tuesday, April 9th Workout Of the Day Strength/Skills 10 minute EMOM 2- Front squats with 3 second pause (heavy) WOD 7 Rounds (Not for time; focus on using heavy weights and a fast sprint.) 4-Shoulder...
View ArticleWednesday, April 10th Workout Of the Day
Wednesday, April 10th Workout Of the Day Strength/Skills 10 minutes EMOM 3-Weighted pull ups WOD RFG 20 Minutes EMOM “Mary” 5-Hand stand push ups 10-Pistols 15-Pull ups Level 1&2 20 Minutes EMOM...
View ArticleThursday, April 11th Workout Of the Day
Thursday, April 11th Workout Of the Day Strength/Skills Deadlift 5-5-5-5-5 WOD “Annie” 50-40-30-20-10 Double unders Sit ups
View ArticleFriday, April 12th Workout Of the Day
Friday, April 12th Workout Of the Day WOD On the minute: Complete 3 burpees and perform max rep thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute...
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