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8/18/14

Main – CrossFitView Public Whiteboard (No Measure)4 Rounds
200m Row
10 KB DL
10 LungesBack Squat (1×5 60%, 1×5 70%, 2×5 75%)Metcon (AMRAP – Rounds and Reps)3 Rounds
2 min AMRAP
20 Squats
10 KB Swings 53/35
1 Min REST
2 Min AMRAP
20 Box Jumps
10 Push Press 95/65

By |August 18th, 2014|Workout of the Day|Comments Off

8/13/14

Main – CrossFitView Public WhiteboardStrcit Press3-2-2-1-1-1Metcon (Time)5 Rounds
8 Thrusters 95/65
8 Power Cleans 95/65
8 HSPU

By |August 13th, 2014|Workout of the Day|Comments Off

8/11/14

Main – CrossFitView Public WhiteboardRoxanne (No Measure)Metcon (Time)4 Rounds
10 Strict Pull-Ups
15 Toe To Bars
20 Deadlift 225#/165#
50 Double Unders
20 Box Jumps
15 Burpess
10 Air Squats

By |August 11th, 2014|Workout of the Day|Comments Off

8/8/14

Main – CrossFitView Public WhiteboardPower Clean (1-1-1-1-1)Metcon (AMRAP – Rounds and Reps)AMRAP 19 Minutes
3 Min of Work- 1 Min of Rest

3 Power Cleans 70% 1 Rep Max
6 Push-Ups
9 Air Squats

By |August 8th, 2014|Workout of the Day|Comments Off

8/6/14

Main – CrossFitView Public WhiteboardOverhead Squat (3-3-3-3-3)Metcon (Time)18-15-12-9-6-3
OH Squat 95/65
Dead Lift 95/65
Toes-2-Bar

By |August 6th, 2014|Workout of the Day|Comments Off

8/4/14

Main – CrossFitView Public Whiteboard (No Measure)3 Rounds 30 Seconds each
Jumping Jacks
Squat
Walkout push-up
ScorpionMetcon (Time)Army Physical Fitness Test
Max Push-ups 2 Mins
-then-
Max Sit-ups 2 Mins
-then-
2 Mile Run

By |August 4th, 2014|Workout of the Day|Comments Off

7/30/14

Main – CrossFitView Public WhiteboardKelly (Time)5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

By |July 30th, 2014|Workout of the Day|Comments Off

7/28/14

Main – CrossFitView Public Whiteboard (No Measure)Rowing Technique
500m Row
Mobility WorkPull-ups (3-3-3-3-3)Metcon (Time)2014 CF Games 60+ Masters Event “2007″
1000m Row
-then-
5 Rounds
15 Pull-ups
7 Push Jerks 115/65

By |July 28th, 2014|Workout of the Day|Comments Off

7/23/14

Main – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3)Metcon (AMRAP – Rounds and Reps)15 Min. AMRAP
200m Plate Carry 45/25
10 Pull-ups
20 Lateral Jumps
5 Push-ups

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

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