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1/22/15

Main – CrossFitView Public WhiteboardBehind The Neck Jerk (12 Minutes 3RM)Metcon (Time)5 Rds For Time

5 Push Press 115/85

7 Handstand Push Ups

12 Ring Dips

By |January 22nd, 2015|Workout of the Day|Comments Off

1/21/15

Main – CrossFitView Public WhiteboardDouble-Unders (10 Minutes)Metcon (Time)8 Rounds for time

10 Pull Ups
15 Push Ups
20 Sit Ups

By |January 21st, 2015|Workout of the Day|Comments Off

1/20/15

Main – CrossFitView Public WhiteboardFront Squat (15 Minutes to 1RM)Metcon (AMRAP – Rounds and Reps)15 Minute AMRAP

10 Walking Lunges
15 Box jumps 24/20
20 Air Squats
200 Meter Run

By |January 20th, 2015|Workout of the Day|Comments Off

01/14/15

Main – CrossFitView Public WhiteboardMetcon (Time)3 Rounds
20 Burpees
10 Pull-Ups
20 Box Jumps 24″/20″
10 HSPUs
20 KB Swings 53/35
10 Push-Ups
20 Squats
*25 min time cap

By |January 14th, 2015|Workout of the Day|Comments Off

01/12/15

Main – CrossFitView Public Whiteboard (No Measure)Warm-up
8 min AMRAP
200m Row
5 KB Deadift
5 Squats
5 Wall Ball Push PressMetcon (AMRAP – Reps)Partner WOD
10 min AMRAP
Clean and Jerk 115/85
1 Round Cindy
5 Pull-Ups
10 Push-Ups
15 Squats
*Rotate after one finished round of Cindy
Keep continuous count of Clean and Jerks

By |January 12th, 2015|Workout of the Day|Comments Off

01/07/15

Main – CrossFitView Public Whiteboard (No Measure)3 Rounds
200m Row
1 min Bottom Squat PositionMetcon (Time)Partner WOD
“Roy”
5 Rounds
15 Deadlift 225/135
20 Box Jumps 24″/20″
25 Pull-Ups

By |January 7th, 2015|Workout of the Day|Comments Off

01/05/15

Main – CrossFitView Public WhiteboardMetcon (Weight)Power Clean into Hang Squat Clean
7 Sets working up to 1RMMetcon (AMRAP – Reps)4 Rounds
1 min Wall Ball 20/14
1 min Kettlebell Swing (Russian) 53/35
1 min Burpees
1 min Rest

By |January 5th, 2015|Workout of the Day|Comments Off

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