Workout of the Day

Saturday, June 30

Kevin

For time:
20 Deadlifts 275/185 lb.
Run 400 m
20 KB swings, 2 pood
Run 400 m
20 Overhead Squats 115/80 lb.
Run 400 m
20 Burpees
Run 400 m
20 Chest-to-Bar Pull-ups
Run 400 m
20 Box jumps 24/20 in.
Run 400 m
20 DB Squat Cleans 45 lb.
Run 400 m

*Partner version: Switch every 5 reps on lifts and each run 200 m, relay style.

Thursday, June 28

Michele, Ciara and Zac at the CrossFit Level 1 Seminar

10-9-8-7-6-5-4-3-2-1
Dumbbell Hang Power Cleans (30/20 lb.)
1-2-3-4-5-6-7-8-9-10
Burpees

10-min. EMOM:
2 Hang Split Snatches

Tuesday, June 26

Ashly

5 rounds of:
5 Toes-to-Bars
10 Sit-ups
15 Kettlebell Swings (35/26 lb.)

400-m Run

5 rounds of:
5 Toes-to-Bars
10 Sit-ups
15 Kettlebell Swings (35/26 lb.)

400-m Run

5 rounds of:
5 Toes-to-Bars
10 Sit-ups
15 Kettlebell Swings (35/26 lb.)

Saturday, June 23

120 Deadlifts (185/125 lb.)
1,200-m Run
120 Wall Balls (20/14 lb.)
1,200-m Run
120 Double-unders each
1,200-m Run
120 Ball Throw Sit-ups (14/10 lb.)
1,200-m Run

*Teamwork. Even work. Runs are 200-m intervals. Lifts and balls are sets of 10. Double-unders can be done at the same time. 

Friday, June 22

Bear Complex

5 rounds for max load

Each round is 7 unbroken sets of:
1 Power Clean
 1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

You must hold on to the bar for the entire round.