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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

6+23+14

Main – CrossFitView Public Whiteboard (No Measure)5 Rounds
Rowling for BurpeesMetcon (Time)10 Min EMOM
5 Power SnatchMetcon (AMRAP – Rounds and Reps)12 Min. AMRAP
5 Thrusters 95/65
15 Pull-ups
5 THrusters 95/65
400m Run

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

Dirty Thirty

Main – CrossFitView Public Whiteboard (No Measure)Kettlebell WorkMetcon (Time)”Dirty Thirty”
30 Box jumps 24″/20″
30 Jumping Pull-ups
30 KB Swings 35/18
30 Walking Lunges
30 Knees to Elbows
30 Push-Press 45/35
30 Back Extensions
30 Wall Balls 20/14
30 Burpees
30 Doubles Unders

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