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02/06/15

Main – CrossFitView Public WhiteboardStrength/SkillCrossFit Games Open
DeadliftMetconMetcon (AMRAP – Rounds and Reps)15 Min AMRAP
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20

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

02/05/15

Main – CrossFitView Public WhiteboardStrength/SkillShoulder Press (1-1-1-1-1)Push Press (3-3-3-3-3)Push Jerk (5-5-5-5-5)

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

02/04/15

Main – CrossFitView Public WhiteboardStrength/SkillSumo-deadlift high-pullMetconMetcon (Time)7 rounds for time of:
10 Sumo-deadlift high-pull 135/95
10 Ring dips

By |February 4th, 2015|Workout of the Day|Comments Off

02/03/15

Main – CrossFitView Public WhiteboardStrength/SkillRope ClimbsMetconMetcon (Time)For time:
25 Walking lunge steps
20 Pull-ups
25 Box jumps 24/20
20 Ring dips
25 Double unders
20 Knees to elbows
25 Kettlebell swings
20 Hang squat cleans, empty bar
25 Sit ups
20 Back extensions
25 Wall ball shots 20/14
3 Rope climbs

By |February 3rd, 2015|Workout of the Day|Comments Off

02/02/15

Main – CrossFitView Public WhiteboardStrength/SkillThrusterMetconCrossFit Games Open (Time)Metcon (Time)21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

By |February 2nd, 2015|Workout of the Day|Comments Off

1/30/15

Main – CrossFitView Public WhiteboardMetcon (Time)Partner WOD
4,000 meter row
200 sit-ups

By |January 30th, 2015|Workout of the Day|Comments Off

1/29/15

Main – CrossFitView Public WhiteboardStrength/SkillClean and JerkCrossFit Games Open 13.4 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, […]

By |January 29th, 2015|Workout of the Day|Comments Off

1/28/15

Main – CrossFitView Public WhiteboardStrength/SkillPull-up basics
(Review/progression)Metcon (Time)21-15-9
Burpee pull-up
Handstand push-ups

By |January 28th, 2015|Workout of the Day|Comments Off

1/27/15

Main – CrossFitView Public WhiteboardStrength/Skill2 RM Power Snatch (20 min)CrossFit Games Open 14.1 (AMRAP – Reps)10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

By |January 27th, 2015|Workout of the Day|Comments Off

1/26/15

Main – CrossFitView Public WhiteboardBack Squat (15 min to 1RM)Metcon (Time)5 Rounds:
10 KB Swings 53/35
10 Goblet squats 35/26
10 Russian twist
10 Box jumps 24/20

By |January 25th, 2015|Workout of the Day|Comments Off