WEDNESDAY 01/31/2018

cfhigley WORKOUT OF THE DAY

A1. Romanian Deadlifts 5×5 A2. Pendlay Row 5×5 B.In teams of two complete 5 rounds each alternating 16 Alternating Over lunges w/BB 45/35 10 Ring Dips

TUESDAY 01.30.2018

cfhigley WORKOUT OF THE DAY

15min Amrap 32 Cal Row 10 Hang Power Cleans 135/95 45sec FLR rest 6 min 15min Amrap 50m Sled Drag Forward 50m Sled Drag Backward 15 Wall Balls 12 Chest to Bar Pull-ups

SATURDAY 01.27.2018

cfhigley WORKOUT OF THE DAY

  “Prepare not only for the unknown but for the unknowable as well” Y’all know on Saturday’s we keep it a surprise! **Just a reminder, this Sunday we have a CrossFit Higley Group hike. We will be hiking Wave Cave, for more information, please go to the “events” tab.

FRIDAY 01.26.2018

cfhigley WORKOUT OF THE DAY

A1: Bulgarian Split Squats 4×8 @21×1 A2: 1 Rope Climb (optional: legless) B: 22 min Amrap 400m Run or 500m Row or 30 Cal Air Bike (Does not count for Reps) 20 Kb Swings 53/35 15 Box Jump Step-Downs 20 Sec L- Sit

THURSDAY 01.25.2018

cfhigley WORKOUT OF THE DAY

A: 6min EMOM 1 Ring Muscle-Ups 2 Ring Dips 3 Toes To Rings B: For time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups *20 DU after every set

WEDNESDAY 01.24.2018

cfhigley WORKOUT OF THE DAY

A1. Romanian Deadlift 4×8 Rest 1min in between A1-A2 A2. Pendlay Row 4×10 Rest 1min in between A2-A1 B.12min AMRAP 200m run 20 wall balls 20/14 45sec wall sit w/medball

THURSDAY 01.18.2018

cfhigley WORKOUT OF THE DAY

A. In teams of two, with only one partner working at a time, complete for time: 300 Wall Balls 20/14 B. 3 sets: Bulgarian Split Squats 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row 8 reps each arm @ 2111 Rest while partner works

WEDNESDAY 01.17.2018

cfhigley WORKOUT OF THE DAY

A. EMOM 5 (5 sets): High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean …