Workout of the Day


The Dream is Free

Crossfit214_Ross_Tyler_KB_Airborne
WODS for Mon Dec 22, 2014 [This Week's Training]

Holiday Week Schedule:

  • Wed Dec 24 – OPEN GYM 10am-1pm
  • Thurs Dec 25 – CLOSED
  • Fri Dec 26 – OPEN GYM 1pm – 4pm

 

  • Advanced WOD

    A. RDL 5×3 @ 3131
    B. 5RFT:
    20 Wallball 10-10 / 14-9
    20 KBS 53/35

    ** Compare to 7-8-14 **

    RSVP

  • Foundations WOD

    A. OHS 3-3-3-3-3 Rest 2 mins between sets
    Compare to loading 12-1-14
    B. AMRAP 6mins:
    3 DB/KB Man Makers
    6 Box Jumps 20/14

    RSVP

  • Olympic Lifting WOD

    Either:
    A. Snatch to a 1RM in 15min
    B. Clean and Jerk to a max in 15min
    Compare to 10-18-14
    OR
    A. Push Press to a max in 15min
    B. Front Squat to a max in 15min

    RSVP