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12/02/14

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 Minutes

6 Turkish Get Up 53/35
7 Wall Walks
13 Wall Ball Shots 20/14

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

12/1/14

Main – CrossFitView Public WhiteboardDeadlift (3-3-3)Metcon (Time)20-15-10-5
Deadlift 225/185
Hand Stand Push Ups
Pull UpsCloseout3 Rounds
45 work / 15 rest (sec)
Side Plank to Forearm Plank to Side Plank

By |December 1st, 2014|Workout of the Day|Comments Off

11/26/2014

Main – CrossFitWarmup:
3 Rounds
20 Jumping Jacks
10 Ring Rows
15 Squats
15 Double UndersView Public WhiteboardBack Squat (2-2-2-2)Metcon (Time)4 Rounds

8 Back Squats 225/185# (Pull from rack)
20 Wall Ball 20/14#
20 Toes-to-Bar
80 Double-Unders

By |November 26th, 2014|Workout of the Day|Comments Off

11/25/2014

Main – CrossFitWarmup:
2 Rounds
200m Run
10 KB Swings
5 Walk-out Push-ups
10 SquatsView Public WhiteboardStrict Press5-5-5-5-5Tabata Something Else (AMRAP – Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 […]

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

11/24/14

Main – CrossFitView Public Whiteboard (No Measure)5 Rounds
100m Row
10 KB Dead Lifts
10 KB SwingsClean (3-2-2-1-1)Metcon (AMRAP – Rounds and Reps)20 min. AMRAP
1 min Hang From Pull-Up Bar
200m Farmer’s Carry 53/35
20 KB Snatch 53/35
7 Hang Cleans 165/115

By |November 24th, 2014|Workout of the Day|Comments Off

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