Workout of the Day

Crossfit programming is an art form and a science. With years of experience, your workouts will be the finest of both.

Workout of the Day

Mon 9-24-18

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Squat/Lunge Complex (8×6 AHAP)
4 Back Squats + 2 Lunges (L+R) = 6 reps
Metcon
10 Rounds for time:
200m Run
15 Slam Ball Over Shoulder (50/30)

Scale to:
Basics: 100m run or 6 rounds (20/10)
Int: 8 Rounds (40/20)
Adv: As written

Workout of the Day

Sun 9-23-18

Lynne
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

This is an interesting WOD. Score is total reps, time is not a factor. 5 attempts at each movement to get max unbroken reps. If you are scaling the bench press use a weight you can get about 10 times. If you are scaling the pull ups use a method you can get some reps each round. Rest should be as needed to perform your best on each round.

Workout of the Day

Sat 9-22-18

Squat Warm Up
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back

Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012

use 50/35# DB’s.

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