Orlando Magic dancer Krystle clearly having a hard time figuring how to do a pistol.
Strength/Olympic
Hang Power Clean
Find your 1 rep max.
You have 20 minutes.
Workout of the Day
21-15-9
Deadlift (315/203)
Box Jump (30/24)
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Happy 26th to my wife!
Warm-up/Prehab
3 rounds NOT for time:
300 meter row
15 Reverse dumbbell flyes
12 Band air squats
1 Minute bird-dog hold (30 seconds on each side)
12 Shoulder dislocates with PVC, moving grip closer every two reps.
Workout of the Day
“Isabel”
30 reps for time:
Snatch (135/93)
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Ty. . .voguing. . .We posted this picture because we can. lol
Strength
Push Jerk
Find your 3 rep max.
You have 15 minutes.
Workout of the Day
AMRAP in 15 minutes:
5 Handstand push-ups
10 Pull-ups
5 Power cleans (155/103)
10 Front squats
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New shirts are finally on the way!
Warm-up
Run 800 meters
Focus on maintaining good technique. Midfoot strike, high stride frequency, forward lean, and nice high heel pull using your hamstrings. If you are an advanced athlete and want to run this for time, feel free.
Workout of the Day
For time:
100 Foot walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbow
5 Rope Climbs
50 Box jumps (24/20)
25 Overhead Squats (65/45)
25 L-pullups
50 Sit-ups
There is a 30 minute cap on this workout.
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It’s Will’s Birthday! Let’s celebrate by doing his nominee for worst CrossFit WOD ever!
Workout of the Day
“Kalsu”
100 Thrusters (135/93) for time
EMOM 5 burpees
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
This workout is capped at 30 minutes. If you get capped, your score will be how many thrusters you did in 30 minutes.
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