CrossFit Workout Of The Day 8/18/2016

By: 0

Don’t forget, the Goodbye BBQ for Coach Marc and Coach Ortiz is this Saturday!!! WOD at 9am, BBQ afterwards! There is a sign-up sheet on the front desk, please bring something!

 

 

Half and Half

rx:

5 burpees to 12” target (could be palms over a 6” target)

10 Power Cleans 115/75

15 Double-Unders

rx+:

AMRAP14

5 Burpee Pullups

10 Power Cleans 155/105

15 Double-Unders

Then:

20 Min group mobility/yoga/injury prevention (non-optional)

CrossFit Workout Of The Day 8/17/2016

By: 0

Don’t forget, the Goodbye BBQ for Coach Marc and Coach Ortiz is this Saturday!!! WOD at 9am, BBQ afterwards! There is a sign-up sheet on the front desk, please bring something!

 

“Death by 10m”

Then:

rx+:

Complete 3 rounds of:

in 3 min:

30m Arms only Sled pull (must be hand over hand pulling one at a time, not pulling both at the same time) + max calorie row

rest 3

rx+:

Complete 3 rounds of:

in 3 min:

3 rope climbs + max calorie row

rest 3