March 26, 2020


March 26, 2020


Book your one on one call with one of our coach from below link

Curious to learn about our remote program ??
Watch the video –

CrossFit Old Fashion, Persistence Athletics – Workout of the Day

“Everything you’ve ever wanted is on the other side of fear.”


2 rounds of:

400-m run

10 squat therapy reps

10 push-ups

10 ring rows

10 hollow rocks

10 supermans

Specific Warm-up


10 scapular retractions

10 hard ring rows

10 kip swings

10 jumping pull-ups

2 sets of 3-5 pull-ups


20 elbow rotations with an empty barbell

5 front squats with a pause at the bottom

5 push presses with a pause at the top

5 thrusters with a pause at the front rack position

5 cycled thrusters

Build-up + practice

Perform 3 sets of 3 thruster reps, adding weight with each set.

10-seconds of thrusters

20-seconds of rest/transition

10-seconds of pull-ups

20-seconds of rest

Challenge of the week

1 Min Max rep lunges

Workout of the Day

Metcon (AMRAP – Reps)

8 rounds for max reps of:

20 seconds of thrusters, rest 10 seconds

20 seconds of pull-ups, rest 10 seconds

♀ 65 lb. ♂ 95 lb.


Caoches Choice