8/11/18

If you haven’t already, you should sign up for our Powerlifting and Strength Seminar on the 25th! Sign up at www.americanstrengthclub.com.

Workout of the Day

1. Workout
With a partner for time:

4 Rounds
15 Chest to bar pull-ups
200 meter partner run with sandbag

Into

4 Rounds
25 Synchronized pull-ups
200 meter partner run with sandbag

*One person works at a time on the pullups. Both partners are used to carry the sandbag, one on each side holding handles. Men use 90 lb., women use 60 lb.

2. Cooldown
1:30/1:30 Foam roll lats
50 Abmat sit-ups

COACH AND ATHLETE NOTES:
Fun with a partner. If you’d like, you can do this as an individual, but just drop to 3 rounds of each and run with a 20/14 lb. med ball.

The MBS CrossFit Workout of the Day (WOD) is no longer being posted on our website. MBS members can access the daily workout via their Wodify account and app, where you can see the week of workouts in advance each Sunday. If you are not a member and would like more information about getting started, please email Patrick@mbscrossfit.com.

At-home workouts

If you are a guest to our website, here are several at-home workouts you can do with minimal equipment and under a half hour! If you enjoy them and want more, we invite you to come check out the gym for a free workout!

Workout 1) Body weight strength: On a 20-minute clock, perform as many rounds of the following as possible: 5 quality push ups, 10 quality air squats, 20 mountain climbers (count each step)

Workout 2) Flexibility: Hold each pose for :90 and complete 2 rounds total: Down-facing dog, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose.

Workout 3) Endurance: Complete 3 rounds of: Run 400 meters, 30 quality air squats. Stretch 5 minutes afterward.

You can find more at-home and travel workouts here.

Member programming being posted on Wodify

Workout Workout Archive »

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