WORKOUT OF THE DAY

WORKOUT OF THE DAY 11.9.18

Don’t forget tomorrow Saturday Nov 10th is Bring Your Friend to CrossFit Day free of charge!


Skills are cheap. Passion is priceless.
— Gary Vaynerchuk

 Alex Lopez having a successful go at Handstand walks!

Alex Lopez having a successful go at Handstand walks!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Compare to 5.14.18

Warm Up:

Long Dynamic Warm Up

Skill:

Movement Review

WOD:

"Everything but the...."

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 GHD Sit-ups

20 DB Hang squat cleans (35/20)

25 Back extensions

30 Wall ball shots (20/14)

3 Rope climb ascents

20 Calorie on Echo Bike

Intermediate:

For time:

25 Walking lunge steps

15 Pull-ups

30 Box jumps, 20 inch box

20 Double-unders

15 Ring dips

15 Knees to elbows

30 Kettlebell swings (53/35)

20 GHD Sit-ups

20 Hang squat cleans (25/15)

15 Back extensions

20 Wall ball shots (14/10)

2 Rope climb ascents

15 Calorie on Assault Bike

Fitter Faster:

For time:

25 Walking lunge steps

15 Jumping Pull-ups

30 Plate jumps (3-45lbs/2-45lbs)

30 Single-unders

15 Box Push Ups

15 Knees to Paralell

20 Kettlebell swings (35/26)

15 Sit-ups

20 Hang squat cleans (20/10)

15 Good Mornings (35/15)

15 Wall ball shots (10/6)

3 Rope Decents and Pulls

10 Calorie on Assault Bike