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
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
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
TODAYS TRAINING, WEDNESDAY, 9-20-23
CROSSFIT HURRICANE ON A 5:00 RUNNING CLOCK…*Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES2-4-6-and so on…Push Press (115/75)Toes to Bar -Rest 1:00- ON A
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!
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
TODAYS TRAINING, SATURDAY, 9-16-23
CROSSFIT IN TEAMS OF 2… AMRAP x 18 MINUTES4 DB Hang Power Clean & Jerk (Athlete Choice)4 Box Jump Overs (24/20)2 Muscle-Ups** *P1 will complete
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.
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
TODAYS TRAINING, WEDNESDAY, 9-13-23
CROSSFIT STRENGTH EMOM x 8 MINUTES1 Power Clean *Start Light and build to Moderate+. (Score is Weight) WORKOUT 4 SETS10 Toes to Bar8 Hang Power
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