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03/18/15

Main – CrossFitView Public WhiteboardBack Squat (5-5-5-5-5 @ 60,65,70,75,70% 1RM)Metcon (Time)30 Clean and Jerk 95/65
30 Ball Slams20/14
21 Clean and Jerk 105/75
30 Ball Slams 20/14
15 Clean And Jerk 115/85
30 Ball Slams 20/14
9 Clean and Jerk 135/95
30 Ball Slams 20/14
*15 Minute Time Cap

By |March 18th, 2015|Workout of the Day|Comments Off

03/17/15

Main – CrossFitView Public WhiteboardMetcon (Time)Partner WOD:
“Murphindy”
10 Rounds
400m Run
10 Pull-ups
20 Push-ups
30 Squats
*If done alone, perform 5 rounds or cut all rep #’s in half

By |March 16th, 2015|Workout of the Day|Comments Off

03/16/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-UndersCrossFit Games Open 15.3 Scaled (AMRAP – Reps)14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

By |March 16th, 2015|Workout of the Day|Comments Off

03/13/15

Main – CrossFitView Public WhiteboardMoon (Time)7 Rounds for Time:
10 Dumbbell Split Snatch Right Arm, 40#
1 Rope Climb, 15′
10 Dumbbell Split Snatch Left Arm, 40#
1 Rope Climb, 15′
*Alternate Feet in Split Snatches*In honor of U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, died on July 13, 2010To learn more about Moon click here

By |March 13th, 2015|Workout of the Day|Comments Off

03/12/15

Main – CrossFitView Public WhiteboardStrength/SkillSott’s PressMetcon (AMRAP – Rounds and Reps)12 Minutes
8 Behind The Neck Press (Snatch Grip)
8 Front Rack Lunges
8 Bar Facing Burpees

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

03/11/15

Main – CrossFitView Public WhiteboardStrength/SkillGHD sit upMetcon (Time)4 Rounds
15 GHD Sit Ups
20 KB Swings 53/35
15 Strict Press 95/65
10 TGU 53/35

By |March 11th, 2015|Workout of the Day|Comments Off

03/10/15

Main – CrossFitView Public WhiteboardDeadlift (5×5 @ 70 1RM. 15 minutes on clock)Metcon (AMRAP – Reps)1 minute work
30 Seconds rest

Push Ups
Ring Dips
Sit Ups
Double Unders
Toe to Rig
Wall Walks

By |March 10th, 2015|Workout of the Day|Comments Off

03/09/2015

Main – CrossFitView Public WhiteboardCrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will […]

By |March 9th, 2015|Workout of the Day|Comments Off

03/06/15

Main – CrossFitView Public WhiteboardMetconMetcon (No Measure)Crossfit Open 15.2

By |March 6th, 2015|Workout of the Day|Comments Off

03/05/15

Main – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds)EMOM for as long as possible (20 minute time cap)
7 Thrusters (75#/55#)
7 Pull Ups
7 Hand Release Pushups

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