workout of the day

TODAYS TRAINING, SATURDAY, 9-23-23

CROSSFIT IN TEAMS OF 2… AMRAP x 16 MINUTES*6 Unbroken Bear Complexes (Athlete Choice)**Max Cal Bike5 Unbroken Bear ComplexesMax Cal Bike4 Unbroken Bear ComplexesMax Cal

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TODAYS TRAINING, FRIDAY, 9-22-23

CROSSFIT SKILL EMOM x 5 MINUTES1 Strict Pull-Up or Dynamic Kip Swing+1 Pull-Up or Half Pull-Up+1 Chest to Bar or Pull-Ups (No Measure) WORKOUT 3

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TODAYS TRAINING, THURSDAY, 9-21-23

CROSSFIT SKILL ON AN 8:00 RUNNING CLOCK…Practice Jump Rope Skills* *Options:Double UndersTriple UndersCrossover Single Unders (No Measure) WORKOUT EMOM x 12 MINUTES*MIN 1+2 – AMRAP

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TODAYS TRAINING, TUESDAY, 9-19-23

CROSSFIT WODAPOLOZA23 WORKOUT 3 15-20-25 Cal RowWall Ball Shots 20/14Pull UpsBox Jump OversAlt DB Snatch 35/20*L + R = 1 rep 1:00 REST between rounds!

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TODAYS TRAINING, MONDAY, 9-18-23

CROSSFIT STRENGTH 12-10-8-6-4*Deadlifts *Start Moderate and build past workout weight.(Score is Weight) WORKOUT 5 SETSCardio Choice*6 Deadlifts (315/205) -Rest 1:00 b/t each Set- *Cardio Choice

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TODAYS TRAINING, FRIDAY, 9-15-23

CROSSFIT FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges (95/65)5 Rope Climbs50/40 Cal Bike40 Back Rack Alt. Lunges4 Rope Climbs40/30 Cal Bike30 Back Rack Alt.

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TODAYS TRAINING, THURSDAY, 9-14-23

CROSSFIT STRENGTH Overhead Squat for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT 3 ROUNDS FOR TIME400m Run21 Overhead Squats (75/55)12 Handstand Push-Ups (Score is

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