WORKOUT OF THE DAY

4 Rounds every 4min

400 M Run

5 Deadlifts 50%/60%/70%/Max unbroken 85%

 

10 Min Amrap

20 KB Plank Pulls

20 KB Deadbugs

20 KB Bicep Curls

6 Rounds Every 2:15

12 Elevated Weighted Lunges

12 Curtsy Goblet Lunges

 

Amrap Tabata

Hang Power Cleans 95/65

Front Squats

Push Press

Russian KB Swings black/blue

3 Rounds

4 Min to complete

100 Du’s

25 DB Bench Press

Max Sit ups

1 Min Rest

 

4 Mins to Complete

15/12 Cal Run

25 KB  Deadlifts

Max Mountain climbers

1 min rest

 

Teams of 2

35 min cap

1600 M Row

 

2 Rounds

30 Push Jerks 115/75

30 Pull Ups

 

50/35 Cal Assault Bike

 

3 Rounds

20 Push Jerks 135/95

20 Push Ups

 

50/35 Cal Assault Bike

 

4 Rounds

15 Push Jerks 155/105

15 Pull Ups

 

50/35 Cal Assault Bike

 

5 Rounds

10 Push Jerks 185/135

10 Pull Ups

Teams of 2

2 Mile Run

 

Partner L Hold from pull up bar

 

10 Min Amrap

2 Rope Climbs

50 Du’s

20 Ground To Overhead 45/25

 

20 Min EMOM

M1) 3 Power Snatches Climbing

M2) 15 Wall Balls 20/14

 

After minute 10 switch to Clean and Jerk

new to crossfit?

Get Started Today

Sign up for our free trial class!

HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

THANK YOU!

we’ll be in touch soon :)

GYMNASTICS SEMINAR WITH ANDREA AGER | JAN 25TH

Registration is open now!