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004/09/15

Main – CrossFitView Public WhiteboardFront Squat (15 Min. to 1RM)Metcon (Time)10 front squats 50% 1 RM
50 double unders
8 front squats 60% 1 RM
40 double unders
6 front squats 70% 1 RM
30 double unders
4 front squats 80% 1 RM
20 double unders
2 front squats 90% 1 RM
10 double unders

By |April 9th, 2015|Workout of the Day|Comments Off on 004/09/15

04/07/15

Main – CrossFitView Public WhiteboardStrength/SkillKettlebell Swing, Clean, SnatchHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |April 7th, 2015|Workout of the Day|Comments Off on 04/07/15

04/06/15

Main – CrossFitView Public WhiteboardStrength/SkillDouble UndersAnnie (Time)50-40-30-20-10
Double-unders
Sit-ups

By |April 6th, 2015|Workout of the Day|Comments Off on 04/06/15

04/03/15

Main – CrossFitView Public WhiteboardThe Seven (Time)7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here

By |April 3rd, 2015|Workout of the Day|Comments Off on 04/03/15

04/02/15

Main – CrossFitView Public WhiteboardShoulder Press (5-5-5-5-5 @ 60% 1RM)Metcon (AMRAP – Rounds and Reps)14 Min. AMRAP of:
10 Chest-to-Bar Pull-Ups
20 Shoulder-to-Overhead – 95/65
30 Sit-Ups
200m Row

Closeout: 200m Farmer’s Carry 53/35

By |April 2nd, 2015|Workout of the Day|Comments Off on 04/02/15

04/01/15

Main – CrossFitView Public WhiteboardDeadlift (5-5-5-5-5 65,75,80,80,80%)Metcon (AMRAP – Reps)6 min. AMRAP
2 Rope Climbs
12 Push Press 95/65
20 DL 95/65
-Rest 2 Minutes-
6 Min AMRAP 3 Rope Climbs
3 Rope CLimbs
15 Push Press 95/65
30 DL 95/65

By |April 1st, 2015|Workout of the Day|Comments Off on 04/01/15

3/31/15

Main – CrossFitView Public WhiteboardStrength/Skill7 Min. EMOM
5 Power Snatch @ 50% 1RMMetcon (AMRAP – Reps)14 Min. AMRAP – Reps
75 Double Unders
20 Snatches 65/45
50 Double Unders
20 Snatches 75/55
25 Double Unders
20 Snatches 95/65
15 Double Unders

By |March 31st, 2015|Workout of the Day|Comments Off on 3/31/15

03/30/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 15.5 (Time)For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#CrossFit Games Open 15.5 Scaled (Time)For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 […]

By |March 30th, 2015|Workout of the Day|Comments Off on 03/30/15

3/27/15

Main – CrossFitView Public WhiteboardFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

By |March 27th, 2015|Workout of the Day|Comments Off on 3/27/15

3/26/15

Main – CrossFitView Public WhiteboardMetcon (Time)Chipper
15 cleans #95/65
30 toes to bar
15 thruster #95/65
30 box jumps
15 muscle-ups
30 push press #95/65
15 pull-up
30 double under
15 burpee
150-ft (50 yards) OH walking lunge #45/25

By |March 26th, 2015|Workout of the Day|Comments Off on 3/26/15