WOD

Thursday, November 29th 2018

  WARMUP AMRAP X 10:00 10 DB Bent Over Row 5 Inchworms with 2 Push-ups 10 Straight Leg Sit-ups 5/5 Single Arm DB Strict Press WORKOUT 4 SETS AMRAP x 4 MINUTES 3 Power Clean (205/145)|(135/95) 6 T2B 9 Push-ups -Rest 1:00 between sets- COOL DOWN 5:00 of Flow...

Wednesday, November 28th 2018

  GENERAL WARM UP 3 Rounds 5/5 Windmills w/light DB 5 Kang Squats w/PVC 5 OH Squats 30' OH Duck Walk STRENGTH OH SQUAT 5-5-5-5 WORKOUT EMOM x 14 MINUTES 7 OHS or Front Squat (75/55) | Empty Bar 7 C2B...

Tuesday, November 27th 2018

  WARM UP EMOM X 9:00 Min 1 - Bike Min 2 - 20 Plate Hops + Calf Stretch Min 3 - Step Ups EXTENDED WARM UP Round 1: 25m Bird Peckers -> 25m Toy Soldiers -> 20 Step Ups (20") Round 2: 25m Elbow to Instep -> 25 Meter High Knees -> 10 Box Jumps (20") Round 3: 25m 3& Touch...

Monday, November 26th 2018

  WORKOUT CROSSFIT TOTAL Back Squat Strict Press Deadlift 17:00 For Back Squat 10:00 For Strict Press 17:00 For Deadlift OPTIONAL FINISHER 10 Rounds (with a partner) :30on/:30off Any Machine for Max Cals While 1 partner works, the other...

Saturday, November 24th 2018

WARM UP 2-3 Rounds 12 Bandy Hammer Curls 12 Bandy Shoulder Press 12 Bandy Upright Rows 12 Bandy Tricep Extensions 1:00 Bike WORKOUT AMRAP x 30 MINUTES 10/8 Calorie Bike 10/10 Single Arm DL (Suitcase Hold) 10/10 Single Arm Push Press 20 Deadbugs 1:00 Bar Hang 1:00...

Friday, November 23rd 2018

  WARM-UP Burpee Flip Cup WORKOUT 10 ROUNDS FOR TIME 14 Russian KB Swings (70/53)|(53/35) 8 Burpee Box Jump Overs (24"/20") 2 Rope Climbs FINISHER EMOM x 10 MINUTES Odd - 15 V-ups or Tuck-ups Even - :45 Plank on...

Thanksgiving November 22nd 2018

  For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 16 Dumbbell Snatch Then, 3 Rounds of: 15 Box Jumps 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups Then, 1 Round of: 50...

Wednesday, November 21st 2018

  WARM UP Grab a medium weight KB AMRAP x 6 Minutes 100m Run 5/5 Single Leg RDL 5/5 Single Arm Russian KB Swings 5 Inchworms :20 Hollow Hold EXTENDED WARM-UP 5-5-5-5-5 Deadlifts Build 30-50lbs past your workout weight WORKOUT FOR TIME 30-20-10 Deadlifts...

Tuesday, November 20th 2018

  WARM UP AMRAP X 10 MINUTES 2:00 Bike at Moderate Pace RPM 10/10 Leg Swings 10 Alt. Lunges 10 In and Out Squats WORKOUT EMOM x 10 MINUTES 10/8 Calorie Bike* -Rest 2:00- EMOM x 10 MINUTES 3 Hang Power Clean + 3 Hang Squat Cleans (135/95)|(95/65) *At 60rpm, 10 cals...

Monday, November 19th 2018

  General Warm Up 5 Minute AMRAP 8 Plates Ground to Overhead 8 Plates Presses 8 OH Plate Lunges 50ft Shuttle Run STRENGTH 5 SETS 2 Push Press + 1 Split Jerk *Same weight across all 5 sets WORKOUT AMRAP x 12 MINUTES 50 Double Unders 12...

Saturday, November 17th 2018

  WORKOUT FOR TIME 24-20-16-12 Calorie Bike* DB Press (35/25)|(25/15) Filly Lunges with DB** 400m Run after each round *Adjust cals to 20-16-12-8 (or less) as needed **Switch arms halfway through each set COOL DOWN 5:00 Low, Slow Recovery Flush on Any...

Friday, November 16th 2018

  WORKOUT AMRAP x 5 MINUTES 21-15-9 Power Snatch (75/55)|(55/45) Pull-ups -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 OH Squats (75/55)|(55/45) Toes to Bar -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 Thrusters (75/55)|(55/45) Burpee -Rest...

GET YOUR FREE ASSESSMENT NOW!

Your CTA description here. Please find some words that invite people to join your programs by clicking the button below.

Address:

698 Central Ave
Brooklyln, NY 11207

Phone Number: