workout of the day
TODAYS TRAINING, FRIDAY, 3-31-23
CROSSFIT STRENGTH Back Squat for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT REDWOOD FOR TIME30 Back Squats (155/105)150 Double Unders30 Back Squats (Score is
TODAYS TRAINING, THURSDAY, 3-30-23
CROSSFIT SKILL 3 SETS FOR QUALITY*3-5 Bottom to Half Pull-Ups3-5 Top to Half Pull-Up3-5 Full Strict Pull-Up of Choice**-Quick Rest Before-15 Slow Straight Arm Banded
TODAYS TRAINING, WEDNESDAY, 3-29-23
CROSSFIT STRENGTH Shoulder Press for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT 3 ROUNDS FOR TIME500/400m Row20 Hand Release Push-Ups10 Shoulder to Overhead (185/135)250/200m
TODAYS TRAINING, TUESDAY, 3-28-23
CROSSFIT STRENGTH Deadlift for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT AMRAP x 15 MINUTES15 Up-Downs to Target*10 Toes to Bar10 Deadlifts (135/95)5 Hang
TODAYS TRAINING, MONDAY, 3-27-23
CROSSFIT STRENGTH EMOM x 12 MINUTES*MIN 1 – :30 Wall HS HoldMIN 2 – :30 Deficit Push-UpsMIN 3 – EZ Cardio (Score is Reps of
TODAYS TRAINING, SATURDAY, 3-24-23
CROSSFIT IN TEAMS OF 2…AMRAP x 21 MINUTES*30 Cal Row20 Burpees Over Rower10 Power Cleans (155/105) *P1 works while P2 Rests. Split work as needed.
TODAYS TRAINING, FRIDAY, 3-23-23
CROSSFIT SKILL 1.) 2 SETS3-5 Scap Depressions + Retractions-Into-3-5 Beat Kip Swings* -Rest As Needed b/t Sets- *:01 Pause in Hollow + :01 Pause in
TODAYS TRAINING, THURSDAY, 3-22-23
CROSSFIT STRENGTH Deadlift for load:#1: 2 reps “ROSIE THE RIVETER” EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2
TODAYS TRAINING, WEDNESDAY, 3-21-23
CROSSFIT SKILL ON A 10:00 RUNNING CLOCK…Rope Climb Practice* *Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand
TODAYS TRAINING, TUESDAY, 3-20-23
CROSSFIT SNATCH Power Snatch for load:#1: 1 rep “ANNIEBEL” FOR TIME*50-40-30-20-10Double UndersSit-Ups *After each full round complete 6 Power Snatches (135/95). The workout ends with
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