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.***

Workout of the Day

Monday, March 23, 2015


Workout of the Day

With a running clock, every 90sec perform 1 lift and add 20/15 lb.

Males start with 55lbs and Females start with 35lbs and power snatch for as long as possible.

Once you cannot power snatch the weight, power clean for as long as possible but the weight goes up with the clock if make or miss. You may take the PC in the same 90sec that you missed the PS.

Once you cannot power clean the weight, snatch deadlift for as long as possible.

Post heaviest load for the snatch, clean, and deadlift to comments.

**Partner up! You go, I go!**


Link Love
ReadThe Power of Allies, by Natalie Bodenhamer from Hello Day Blog. This is one of my friends’ blogs and I love this post… thought I’d share!
WatchIn the Rocking Chair with Coach Burgener: Episode 3, from CrossFit.
EatSweet Potato Skins, from Mark’s Daily Apple.

Competitive Program
No Ox or 15.4 at Noon