Workout of the Day
Buy in: 84 Total Double under or singles
7 Rounds of:
12 Air Squats (Tandem)
12 Kipping Pull-ups (Alternating)
12 Kettlebell Swings (Tandem)
12 DB Push Presses (Alternating)
12 Push-ups (Tandem)
12 Deadlifts 95/75 (Alternating)
Cash Out: 84 Total Double under or singles
How it works:
Partners alternate between working together and one at a time through the workout. So for example partners A and B perform 12 squats together, then partner A moves on to the pull-ups while partner B rests. They switch then move onto the kettlebell swings which are performed again together. The jump rope buy in/cash-out is performed one at a time, alternating as desired until each person hits 84 doubles or singles. This puts the rep count to 84 reps per person, per exercise. For the kipping pull-ups, Push Presses and potentially the push-ups, we recommend individuals cut the volume in half by doing 6 reps instead of 12 each round so they only do 42 reps of some of the more challenging movements.
“To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
The Storm is here
Today we honor the living legend Jacinto Bonilla with his annual birthday workout “Jacintostorm”. The first “Jacintostorm” was held in 2008 at CFSBK when Jacinto was the ripe young age of 69. This workout has been performed annually by multiple CrossFit gyms and each year we add one rep to commemorate Jacinto’s birthday and legacy. This year Jacinto turns 84 so the storm total is 84 reps per movement.