Workout of the Day

Thursday, March 26, 2015


Workout of the Day

“Crain” (Modified)
1 round for time of:
34 Push-ups
50-yard Jog
34 Deadlifts, 135 lb.
50-yard Jog
34 Box Jumps, 24-inch box
50-yard Run
34 Clean and Jerks, 95 lb.
50-yard Run
34 Burpees
50-yard Sprint
34 Wall Balls, 20-lb.
50-yard Sprint
34 Pull-ups
50-yard Sprint

Notes–Today’s Hero workout is in honor of Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Link Love
ReadTo Those Who Didn’t Get Muscle-ups in 15.3, by Shelby Wallace from Tabata Times.
WatchImproving the Split Jerk with Kelly Starrett, from Mobility WOD.
EatPaleo Sweet Potato Sloppy Joes, from Paleo Newbie.

Competitive Program
15.5 walk through.

Workout of the Day

Wednesday, March 25, 2015


Workout of the Day

In 30min:
Back squat -RFH- 5-4-3-2-1-*1-*1

Row 2,000 meters

Link Love
ReadWe are NOT Superheroes. Saddle Up and Prioritize, by Dr. Allison Belger from Psychology WOD.
WatchRoad to Conviction Episode 1: It’s Almost Symbolic, from CrossFit.
Eat50 Essential Paleo Pantry Foods, from Mark’s Daily Apple.

Competitive Program
Rest day.

Workout of the Day

Tuesday, March 24, 2015


Workout of the Day

For Time
30 Pull-ups
40 Burpees
50 Sit-ups
60 Air Squat

rest 3 min

For Time
20 Chest to Bar Pull-ups
30 Push-ups
40 Knees to Elbows
50 Wall Balls (20lb)

rest 3 min

For Time
10 Bar Muscle-up
20 Dips
30 Toes to Bar
40 Alternating Leg Pistols

Link Love
ReadHow To Let Go of What You Wanted To Happen, from Mentality WOD.
WatchAustin, from CrossFit. I love this one!
EatGrilled Ginger-Sesame Chicken Chopped Salad, from Cooking Classy.

Competitive Program
For time:
100 Cal Row
15-foot rope climbs, 5 ascents
80 Cal Row
15-foot rope climbs, 4 ascents
60 Cal Row
15-foot rope climbs, 3 ascents
40 Cal Row
15-foot rope climbs, 2 ascents
20 Cal Row
15-foot rope climb, 1 ascent

**Get Cal row splits.***