Workout of the Day

12/22/14

Main – CrossFitView Public WhiteboardMetcon (Time)1 Rope Climb
50 KB Swings
1 Mile Run
50 KB Swings
1 Rope Climb

By |December 22nd, 2014|Workout of the Day|Comments Off

12/17/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Reps)5 min AMRAP
Double UndersMetcon (Time)100 Shoulder to Overhead 115/85
*20 DU’s each time the bar is dropped

By |December 17th, 2014|Workout of the Day|Comments Off

12/15/13

Main – CrossFitView Public WhiteboardPush Jerks3-3-3-3-3 @ 75% 1 RM
*Sprint 30 seconds on Assult Bike after each setMetcon (Time)3 Rounds
5 Handstand Push-Ups
10 Pull-Ups
15 Squats
12 Deadlifts 115/85
9 Hang Power Cleans 115/85
6 Push Jerks
115/85

By |December 15th, 2014|Workout of the Day|Comments Off

Lauren’s Birthday!!!!!!!

Main – CrossFitView Public WhiteboardFore! (AMRAP – Reps)In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Log total repsSince I play golf, and since it’s my birthday, I thought FORE! would be perfect!

By |December 12th, 2014|Workout of the Day|Comments Off

12/11/14

Main – CrossFitView Public WhiteboardMetcon (Time)Chipper
200 m run
10 Double unders
10 Knees to elbows
10 Hand release PU
20 DU
20 Knees to elbows
20 Hand release PU
10 DU
10 Knees to elbows
10 Hand release PU
200 m run

By |December 11th, 2014|Workout of the Day|Comments Off

12/10/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)10 min AMRAP
10 Cleans #135/95
15 Overhead (plated) Walking Lunges #45/25
10 Bar facing burpees
2 min rest
5 min AMRAP
20 Sit-ups
20 Supermans

By |December 10th, 2014|Workout of the Day|Comments Off

12/9/14

Main – CrossFitView Public WhiteboardMetcon (Time)5 Rounds (5 burpees every time the KB is dropped) RX KB #53/35
15 KB Swings
20 Russian Twist
20 KB Lunges (alternate legs)
200 m Farmer’s Carry

By |December 9th, 2014|Workout of the Day|Comments Off

12/8/14

Main – CrossFitView Public WhiteboardStrength/SkillSnatch 1-1-1-1-1Metcon (Time)10-9-8-7-6-5-4-3-2-1
Manmakers (35/25)
Toes to bar

By |December 8th, 2014|Workout of the Day|Comments Off

12/05/14

Main – CrossFitView Public Whiteboard (No Measure)Competition
Rowing for Burpees
3 Rounds 250 Meters (Price is Right)
Furthest away does amount total of both rowers. In the event both rowers go over, team does 20 Burpees!Metcon (AMRAP – Reps)Partner WOD
3 Minutes at each station
Push Ups
Ring Dips
Box Jumps 24/20
Double Under
KB Swing 53/35
Sit Ups
Air SquatsCloseoutAccumulate 6 Minutes in Banded […]

By |December 5th, 2014|Workout of the Day|Comments Off

12/04/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)7 Minutes
10 Box Jumps
10 KB Clean and Jerk
3 Minute Rest
7 Minutes
1 Rope Climb
10 Goblet Squats

By |December 4th, 2014|Workout of the Day|Comments Off