Workout of the Day
4 Handstand Push-Ups
8 Kettlebell Swings
This benchmark workout is a grinder and will really test both your strength and stamina with the upper body. Choose an option that works well for you and try to use a heavy Kettlebell.
– 2 Ring Muscle-Ups
– 1 Ring Muscle-Ups
– 2 Bar Muscle-Ups
– 4 CTB or Kipping Pull-Ups + 4 Push-Ups
– 4 Strict or Banded Pull-Ups + 4 Push-Ups
– 4 Strict or Kipping HSPUs
– 4 Box Piked HSPUs
– 6 Barbell Shoulder Presses
CrossFit Group Class Programming Template (WK9/12)
Cauvery taking the 16kg for a ride
Know your CrossFit History
Here is a throwback video from March of 2008 with one of the CrossFit originals, Eva Twadorkins performing today’s workout. I think we take for granted how much CrossFit has changed the fitness landscape over the past 20 years, but back in 2008 this was absolutely revolutionary. These old videos from the original Santa Cruz gym were the inspiration for so many early adopters like myself becoming enamored with this new methodology and wanting to share the kind of fitness with the rest of the world.