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11/21/14

Main – CrossFitView Public WhiteboardWarm up (No Measure)Row 500m
10 Good Mornings with PVC
10 Air Squats
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring DipsMetcon (Time)For time
100 front squats, every minute on the minute do 3 burpees, start with burpees
1 min rest
100 push presses, every minute on the minute do 3 burpees, start with burpees
1 min rest
100 […]

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

11/20/14

Main – CrossFitView Public WhiteboardWarm up 2 (No Measure)Each exercise down and back on the basketball court
High knees
Butt kicks
Walking hip mobilities (open the gate and close the gate)
Walking lunges
Series of arm circles (Big/small arm circles, and forward/backward)Jackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsCool Down (No Measure)Foam rolling
Stretching
Mobility exercises

By |November 20th, 2014|Workout of the Day|Comments Off

11/19/14

Main – CrossFitView Public WhiteboardWarm up 1.2 (No Measure)3min of Double Unders
10 Good Mornings with 35lb bar
10 Air Squats
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring DipsMetcon (AMRAP – Rounds and Reps)8 Min AMRAP
50 Double Unders
25 KB swing (24/16)
5 Bulgarian Split Squat, each leg (32/24)Metcon (No Measure)Rest 2minMetcon (AMRAP – Rounds and Reps)8 Min AMRAP
500m […]

By |November 19th, 2014|Workout of the Day|Comments Off

11/18/14

Main – CrossFitView Public WhiteboardWarm up 2 (No Measure)Each exercise down and back on the basketball court
High knees
Butt kicks
Walking hip mobilities (open the gate and close the gate)
Walking lunges
Series of arm circles (Big/small arm circles, and forward/backward)Metcon (AMRAP – Reps)In teams of two, with only one partner working at a time complete 3 rounds […]

By |November 18th, 2014|Workout of the Day|Comments Off

11/17/14

Main – CrossFitView Public WhiteboardWarm up (No Measure)Row 500m
10 Good Mornings with 35lb bar
10 Air Squats
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring DipsMetcon (No Measure)From 0:00-5:00 Complete:
21-15-9
Thruster 95/65
Box jumps
From 5:00-11:00 Complete
21-15-9
Squat Clean 95/65
Burpee
From 11:00-18:00 Complete
21-15-9
Squat Clean Thruster 95/65
Burpee box jumps
*Rest any remaining time in each section
*If you do not complete section at end of […]

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

11/14/14

Main – CrossFitView Public WhiteboardMetcon (Time)21-15-9
Dips
Toes-to-bar
Air squat

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

11/13/14

Main – CrossFitView Public WhiteboardMetcon (Time)2 Rounds for time:
400m Run
30 KBS #36/26
30 Push Ups
30 Walking Lunges
30 Pull ups
30 Wallballs
30 Double Unders

By |November 13th, 2014|Workout of the Day|Comments Off

11/12/14

Main – CrossFitView Public WhiteboardStrength/SkillHang Power CleansMetcon (AMRAP – Rounds and Reps)20 min AMRAP
5 HSPU
10 hang power cleans #95/65
15 burpees

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

11/11/14

Main – CrossFitView Public WhiteboardMetcon (No Measure)Mobility WOD

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

11/10/14

Main – CrossFitView Public WhiteboardStrength/SkillPower SnatchMetcon (Time)Teams of 2:
40 power snatch #95/65
40 box jumps
30 power snatch
30 box jumps
20 power snatch
20 box jumps
10 power snatch
10 box jumps

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