Workout Of The Day

  • Imagination

    STRENGTH:

    Sled Drag with DB Farmer's Carry

    6 x 50 Ft

    Sled drag should be a tough, slow march. DB's heavy as possible. 

    CONDITIONING:

    Three Rounds for Time..

    100 Double Unders

    7 Shoulder to Overhead (185/125)

    20 Jumping Split Lunges

    CORE/MOBILITY:

    :30 Calves on Post

    1 Min Couch Stretch

    100 Flutter Kicks 

  • Second Gear

    STRENGTH:

    Strict Pull Ups / Muscle Ups

    5 x Max Reps

    Accumulate 5 Strict Pull Ups each round if you cannot do more than 5 unbroken.

    CONDITIONING:

    Five Rounds for Time...

    15 Thrusters (75/55)

    15 Sumo Deadlift High Pulls (75/55)

    CORE/MOBILITY:

    1 Min Pigeon Pose (each leg)

    1 Min Hip Bridge Hold

    1 Min Straddle Stretch

    1 Min Hip Bridge Hold 

  • Fat Lip

    STRENGTH:

    Overhead Squat

     4 x 6

    CONDITIONING:

    8 Min AMRAP With a Partner 

    You Go I Go Rounds

    100 Ft Shuttle Run (50 Ft Down/ 50Ft Back)

    8 Hang Power Snatch (75/55)

    CORE/MOBILITY:

    1 Min Downward Dog

    50 Russian Twists

    :30 Bowler Stretch

    50 Russian Twists 

  • Sophisticated

    STRENGTH:

    Romanian Deadlift

    5 x 5

    Alt with :30 Plank Hold (add weight if you can)

    CONDITIONING:

    Three Rounds

    AMRAP 3 Minutes

    10 Air Squats

    5 Hang Power Cleans (155/105)

    10 Toes to Bar

    Rest 1 Min Between AMRAPs

    CORE/MOBILITY:

    1 Min Lying Side Twist with Band

    :30 Dolf Stretch

    1 Min Upward Dog

  • Like The Wind

    STRENGTH:

    Push Press

    5-4-3-2-1

    CONDITIONING:

    200M Run

    :30 Rest

    400M Run

    1 Min Rest

    600M Run

    90 Sec Rest

    800M Run

    3 Min Rest

    400M Sprint 

    CORE/MOBILITY:

    15 Barbell V Ups

    1 Min Runner Stretch

    15 Barbell V Ups

    1 Min Downward Dog 

  • Heath

    Today's workout honors Lt. Heath Meyer. He was a Oklahoma Highway Patrol officer who was critically injured on the job July, 14th 2017. He died July, 24th 2017.  CrossFit and our gym have many ties to law enforcement. We are joining CrossFit Exile by honoring this hero today. The family's Go Fund Me page is linked below. 


    CONDITIONING:

    Three Rounds for Time...

    7 Squat Cleans (205/145)

    24 Calorie Row

    17 Chest to Bar Pull Ups

    Cash Out: 64 Burpees

  • Beach House

    STRENGTH:

    Power Clean 

    7 x 2

    CONDITIONING:

    For Time....

    800M Run

    50 DB Thrusters (40/25)

    800M Run

    CORE/MOBILITY:

    1 Min Runner's Stretch

    1 Min Plank Hold

    1 Min Puppy Pose

    1 Min Plank Hold

  • Walk the Walk

    STRENGTH:

    Reverse Lunge 

    4 x 10

    CONDITIONING:

    15 Min AMRAP

    10 Ft Handstand Walk

    30 Ft Handstand Walk

    50 Ft Handstand Walk

    Rest as needed between efforts. Each section must be completed Unbroken. Start back at 10 Ft after 50 Ft is completed. Adjust distances as needed to match skill level (i.e. 5 Ft/10ft/15ft)

    Substitute 1 Wall Climb plus Overhead DB Walk (same distances) if you cannot Handstand Walk.

    CORE/MOBILITY:

    1 Min Bowler Stretch

    1 Min Thread the Needle

    1 Min Downward Dog


  • Game Day

    STRENGTH:

    Strict Pull Ups or Muscle Ups

    5 x Max Reps

    If you cannot string more than five Pull Ups together then accumulate five reps.

    CONDITIONING:

    With a Partner

    3K Row

    Max Reps Sit Ups

    One partner Rows, one partner does Sit Ups. Switch as desired.

    Score is total time and sit up reps.

    CORE/MOBILITY:

    1 Min Child's Pose

    1 Min Upward Dog


  • South Paw

    STRENGTH:

    Shoulder Press

    5 - 4 - 3 - 2 - 1

    CONDITIONING:

    9 Min AMRAP

    3 Squat Cleans (165/115)

    30 Double Unders

    6 Squat Cleans

    60 Double Unders

    9 Squat Cleans

    90 Double Unders

    Continue pattern until time is up.

    CORE/MOBILITY:

    :30 Standing Figure Four

    1 Min Straddle Stretch

    3 x 6 Strict Knees To Elbow

  • Escape

    STRENGTH:

    Back Squat

    EMOM for 10 Min

    2 Reps

    CONDITIONING:

    Three Rounds for Time

    20 Alt KB Snatch (53/35)

    10 Burpees

    400M Run

    CORE/MOBILTIY:

    1 Min Downward Dog

    100 Flutter Kicks

    1 Min Child's Pose

    100 Flutter Kicks 

  • Roxy

    Olympic Lifting at 9:30AM

    Basic Pulling Seminar at 1PM! Cost is $20!

    CONDITIONING:

    Three Rounds for Time

    1K Row

    20 Shoulder to Overhead (115/75)

    20 Front Squats (115/75)

    20 Push Ups

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