Brad

Warm Up 3 Rounds of: Run 150m Air Squat x 15 Scap Pull Up x 10 Workout of the Day “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. The “Badger” Hero WOD was first posted on the CrossFit Main […]

Warm Up 2 Rounds of: Run 150m Jump Rope x 30 (doubles or singles) Back Squat x 10 (bar only) Burpee to a 6” Target x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3

Workout of the Day In teams of 3, complete 4 Rounds for time of the following: Row 20 Cals Wallball x 20 (20/14lbs to 10/9′ target) Alt. DB Snatch x 20 (50/35lbs) -waterfall start

Warm Up 2 Rounds of: Bike 12/8 Cals SL Box Step Up x 10/per Shoulder Taps from Plank x 20 Active Hang from Rings x 15 seconds Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to

Warm Up Row or Bike 2 minutes Then, 2 Rounds: Double KB Front Racked Reverse Lunge x 16 steps Double KB Thruster x 8 “Tall” Box Jump x 1.1.1 Workout of the Day A. Clean and Jerk Take 15-20 minutes to build to a “heavy” single B. Complete as many rounds and reps as possible

Warm Up Run 400m or Assault Bike 20/15 Cals 2 Rounds: Dislocate x 10 Good Morning x 10 2 Rounds: T Push Up x 10 Bar Tap x 10 Workout of the Day A. 5 Sets – CGBP @ 20X1 Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps

Warm Up Row or Run 250m Then, 2 Rounds: Jump Rope x 30 seconds Supinated Ring Row x 10 High-Low Plank x 30 seconds Burpee x 5 Workout of the Day A. 3 Sets: A1. Supinated CTB Hold x 10-15 seconds A2. Hollow Rocks/Hold x 30 seconds A3. Double Under x max reps in 30

Warm Up Row or Bike 25/18 Cals Dynamic Hip Mobility Then, 2 Rounds: Back Squat x 10 (Bar only) Box Jump Step Down x 5 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @ 85-90% Set 3 – 1

Workout of the Day In teams of 2 or 3, with only 1 person working at a time, complete 3 Rounds for time of: Barbell Complex x 15 Burpee Box Jump Over x 30 (24/20″) TTB x 45 Row, Bike, or Ski 60 Cals Today’s Barbell Complex is: 3 Hang Power Cleans + 3 Front

Warm Up Row or Ski 20/15 Cals Then, 2 Rounds: Scap Pull Up x 10 Box Jump Step Down x 5 Inchworm x 5 Workout of the Day A. 4 Sets: A1. Rope Climb x 1-2 (legless if possible) A2. Double Under x 40-50 A3. Wtd. Lateral Box Step Up x 4-6 per A4. TGU