Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  2 Rounds  -Then-  -into-  2 Rounds  -Then- -into- 2 Rounds  *RX+: Barbell (185/115) (7-5-3 Reps) *CRX: Same weight as RX+ / Bar/Ring MU (5-4-3)  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  *All snatches done as drop singles  *Focus on technique from the empty bar to your last set *Rest between working sets  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -in remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Chipper For Time  *CRX: Barbell (135/95) / Strict Handstand Push Ups  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: Chipper For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Focus on bracing your core on every rep  *Rest between each working set  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- -Then- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds For Time  1 Round Consists Of: -into- 9 – 7 – 5  *WORKOUT FLOW: ——————————————————————————————————– Cardio Option: 3 Rounds For Time  1 Round Consists of: -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Focus on standards and movement quality ——————————————————————————————————– Workout: CrossFit Open “25.1”  Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…  *RX DB: (50/35) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Focus on quality bench reps – not speed  *Rest between working sets  *If you missed week 1 use today as a make up day  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  3 Rounds  -Then- -into- 3 Rounds  -Then- *CRX: 5 Hang Power Cleans (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into-  3 Rounds  -Then- -into- 3 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *Stick with power or squat from week 1  *Sets should be done as drop singles for technique  *If you missed week 1 – make up 1RM today … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 4 Rounds  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -Then- -into- 2 Rounds … Read more »