Monday – 5/27/2019
(ONLY ONE CLASS @ 9:00 AM TODAY) MEMORIAL DAY MURPH In honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan Jun 28th, 2005, the DTC CrossFit community will be doing the Hero Workout “Murph”. For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *If you have a […]
Saturday – 5/25/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT 15 Minutes to finish…. -30 Snatches (135/95)(Rx+ Full Snatch) -60 Wall Balls (20/14)(Rx+ 30/20) ~into~ -25 Snatches (155/105)(Rx+ Full Snatch) -60 Wall Balls ~into~ -20 Snatches (165/110)(Rx+ Full Snatch) -60 Wall Balls [Rest 5 Minutes] 15 Minutes to get as far as possible… 10 – […]
Friday – 5/24/2019
The Workout for Friday is: WARM-UP (Primer) EMOM x 6 E – 45 sec Inchworm + Push-Up + R/L Spiderman O – 45 sec Machine (Mobility) Sleeper Stretch x 30 sec Scorpions w/ 3-sec Pause x 5 /side (thumbs up) (Specific) 3 Normal Push-Ups 3 Wide Push-Ups 3 Narrow Push-Ups Power Clean Technique STRENGTH Every […]
Thursday – 5/23/2019
The Workout for Thursday is: WARM-UP (Primer) -200m Run -200m Row -.4/.3 Bike (Mobility) 3 Way Banded Stretch 10 Cat Cows 10 Cobra Push-Ups (Specific) Practice S.A. Devils Press + Step-Ups SWEAT WORKOUT (From 0:00 to 5:00) Run 1000m (From 5:00 to 10:00) AMRAP x 3 (Rx+ go full 5 minutes) Single Arm DB Devils […]
Wednesday – 5/22/2019
The Workout for Wednesday is: WARM-UP (Primer) Tabata Machine (Mobility) Deadbug x 1:00 Straightleg Lower x 10 each Lizard x :30 each (Specific) 2 Rounds Single Leg RDL x 10 /side Barbell RDL x 10 20 Lateral Jumps Over Barbell STRENGTH Deadlift Every 3 minutes for 10 Rounds -20 Abmat Sit-Ups -50 Double-Unders -2 Deadlifts […]