Workout of the Day

7/28/14

Main – CrossFitView Public Whiteboard (No Measure)Rowing Technique
500m Row
Mobility WorkPull-ups (3-3-3-3-3)Metcon (Time)2014 CF Games 60+ Masters Event “2007″
1000m Row
-then-
5 Rounds
15 Pull-ups
7 Push Jerks 115/65

By |July 28th, 2014|Workout of the Day|Comments Off

7/23/14

Main – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)15 Min. AMRAP
200m Plate Carry 45/25
10 Pull-ups
20 Lateral Jumps
5 Push-ups

By |July 23rd, 2014|Workout of the Day|Comments Off

7/21/14

Main – CrossFitView Public WhiteboardSplit Jerk (2-2-2-2-2)Metcon (Time)1-2-3-4-5-6-7-8-9-10
Knees-2-Elbow
Wall Ball 20/14
then
10-9-8-7-6-5-4-3-2-1
Box Jumps 24″/20″
Push Press 95/65

By |July 21st, 2014|Workout of the Day|Comments Off

7/16/14

Main – CrossFitView Public WhiteboardMetcon (Weight)10 Min. EMOM
3 DL @ 75% 1RMMetcon (AMRAP – Rounds and Reps)15 Min AMRAP
200m Run
10 KB Swings 53/35
10 Ring Rows
10 Push-ups

By |July 16th, 2014|Workout of the Day|Comments Off

7/14/14

Main – CrossFitView Public WhiteboardSnatch (15 Mins. to 1 RM)Nancy (Time)5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

By |July 14th, 2014|Workout of the Day|Comments Off

7/9/14

Main – CrossFitView Public WhiteboardMetcon (Weight)TGU
15 min to Max (RT. & LT.)Metcon (Time)3 Rounds
30 Burpees
5 Muscle-Ups
10 Power Cleans 135/95

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

7/7/14

Main – CrossFitView Public Whiteboard (No Measure)10 Air Squats
200m Row
1 min. Hip Opener
200m Row
1 min. Hip Opener
200m Row
10 Air SquatsFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)15 AMRAP
20 KB Swings 53/35
20 Wall Balls 20/14
20 Double Unders

By |July 7th, 2014|Workout of the Day|Comments Off

7/2/14

Main – CrossFitView Public WhiteboardHang Power Snatch (2-2-2-2-2-2-2 *15 V-ups after even sets)Metcon (AMRAP – Reps)5 Rounds
40 Seconds Push Press 95/65
20 Seconds Rest
40 Seconds Med ball Cleans
20 Seconds Rest
40 Seconds Pull-ups
20 Seconds Rest

By |July 2nd, 2014|Workout of the Day|Comments Off

6/30/14

Main – CrossFitView Public WhiteboardMetcon (Time)Partner WOD
2 Rounds
400m Run
50 Box Jumps 24″/20″
400m Run
50 Push Press 95/65
400m Run
50 KB Swings 53/35Metcon (No Measure)1 Minute Mobility

By |June 30th, 2014|Workout of the Day|Comments Off

6/25/14

Main – CrossFitView Public Whiteboard (No Measure)7 Min. EMOM
30 Singles/Double UndersDeadlift (Find 1 RM)Metcon (Weight)5 Min. EMOM
5 Deadlift @ 70% 1RMMetcon (AMRAP – Rounds and Reps)10 Min. AMRAP
10 Wall Ball 20/14
15 Burpees
60′ OH Walking Lunge 45/25

By |June 25th, 2014|Workout of the Day|Comments Off