Workout of the Day

WORKOUT OF THE DAY, AUGUST 9TH 2022

WOD: #row your boat Every 5:00 for 20:00 400/350m Row or Ski Erg (800m Bike Erg or Assault Bike) 30 Wallballs 20/14 10′ 15 Lateral Burpees Over DB (Rx+ Burpee over Rower if class allows) **Rx+ Open Gym Every 5:00 min for 25:00 STRENGTH: #snatch

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WORKOUT OF THE DAY, AUGUST 8TH 2022

HUGE CONGRATS TO CHYNA CHO FOR HER 3RD PLACE FINISH IN THE 35-39 YEAR OLD DIVISION AT THE 2022 CROSSFIT GAMES. WOD: For time: (Cap 10) 15-12-9-6-3 Deadlift (225/155) [185/135] RX+275/185lbs HSPU Rx+Deficit *Scale to Inverted HSPU, Hand Release Pushups or Plank Taps x2 STRENGTH:

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WORKOUT OF THE DAY, AUGUST 5TH 2022

#friday fun 20 Toes to Bar *Hanging Knee Raise 2 Power Clean 205/145 Rx+Sandbag to Shoulder 150/100 40 Double Unders *60 Singles *5 Cal Ski 20 Toes to Bar 4 Power Clean Rx+Sandbag to Shoulder 80 Double Unders *120 Singles *10 Cal Ski 20/6/120, 20/8/160

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WORKOUT OF THE DAY, AUGUST 4TH 2022

WOD: #recharge Every 3:00 for 30:00 250/200m Row (15/10 Calorie Echo) 18 Alt DB Snatch 50/35* 18 DB Goblet Squats 50/35* *Alternate each FULL 3:00 interval between DB Snatch and Goblet Squats *Can SCALE DB GOBLET SQUATS to AIR SQUATS OR PUSHUPS if legs need

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WORKOUT OF THE DAY, AUGUST 3RD 2022

WOD: #everybody loves thrusters 3 Rounds 15/12 Calorie Row (11/8 Air Bikes) 15 Thrusters (75/55) [65/45] Rx+95/65 *Can Sub Light DB Thrusters 3:00 Rest 3 Rounds 12 Calorie Row (8 Cal Air Bikes) 12 Thrusters (95/65) [75/55] Rx+135/95 *Can Sub Moderate DB Thrusters 3:00 Rest

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WORKOUT OF THE DAY, AUGUST 2ND 2022

WOD: #doozy (14 min Cap) 800m Run *1600m Bike Erg 5 Rope Climbs *15 Chest to Bar Pullups 15 Power Cleans 185/135 *Scale to 155/105 *Rx+ 205/145lbs 5 Rope Climbs *15 Chest to Bar Pullups 800m Run COMPETITOR (OPEN GYM VERSION) 1 Mile Run 8

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WORKOUT OF THE DAY, AUGUST 1ST 2022

We will being doing the WOD and STRENGTH in class today. FINISHER to be done on own during OPEN GYM. Make it a great Monday Team! WOD: #balla For Time (20 min Cap) 10 Wallballs 20/14lbs 15 Burpee Box Jump Overs (24/20) 24/20 20/15, 30/15,

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WORKOUT OF THE DAY, JULY 29TH 2022

WOD: #sunny days AMRAP 15 1 Burpee Ring Muscle Up *Scale to Burpee Chest to Bar Pullup/Pullup or Burpee + DB Bent Over Row 8 Double DB Hang Snatch 50/35s *Scale to 35/25s Double DB Hang Snatch 2 Burpee Ring Muscle Ups 8 Double DB

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WORKOUT OF THE DAY, JULY 28TH 2022

WOD: recharge EMOM 20 Min 1: 12/10 Cal Row, Bike Or Ski Min 2: 10 Single Arm DB Floor Press R + 10 Single Arm DB Floor Press L (50/35lbs) *Scale 35/20lbs Min 3: 20 Russian KB Swings 70/53lbs Min 4: 7 Bodyweight Lungsters (

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WORKOUT OF THE DAY, JULY 27TH 2022

WOD: #run forrest Every 6:00 for 24:00 complete the following: 20 Weighted Ab Mat Sit Ups *Rx+GHD Sit Ups 15 Barbell Push Press 115/75 *Scale 95/65 Rx+135/95lbs 400m Run *500m Row *Try and Finish each round around 4:00 minute mark **OPEN GYM – Rx+ will

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