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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

03/04/15

Main – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)6 Rounds for Max Reps
1 minute Calorie Row
1 minute Burpees
1 minute Double Unders

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

03/03/15

Main – CrossFitView Public WhiteboardStrength/SkillPistolsMetconMary (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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

03/02/15

Main – CrossFitView Public WhiteboardStrength/SkillFront Squat (3-3-3)MetconMetcon (AMRAP – Rounds and Reps)5 minute AMRAP
12 Box Jumps (24″/20″)
12 Bar Facing Burpees
12 Front Squats (135#/95#)
2 minute Rest
5 minute AMRAP
10 Box Jumps (24″/20″)
10 Bar Facing Burpees
10 Front Squats (135#/95#)
1 minute Rest
5 minute AMRAP
8 Box Jumps (24″/20″)
8 Bar Facing Burpees
8 Front Squats (135#/95#)

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

2/27/15

Main – CrossFitView Public WhiteboardThe CrossFit Total (Total Weight)

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

2/26/15

Main – CrossFitView Public WhiteboardClean (3-3-3-3-3)CrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

By |February 26th, 2015|Workout of the Day|Comments Off

2/25/15

Main – CrossFitView Public WhiteboardMetcon (Time)Chipper
Run 400 m
50 push-ups
Run 400 m
50 pull-ups
Run 400 m
50 sit-ups
Run 400 m
50 air squats

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

2/24/15

Main – CrossFitView Public WhiteboardStrength/SkillMuscle-upsMetcon (Time)3 Rounds
30 1-arm KB swings (15L/15R) #53/35
7 Muscle-ups
30 Air Squats

By |February 24th, 2015|Workout of the Day|Comments Off

2/23/15

Main – CrossFitView Public WhiteboardStrength/SkillDouble UndersMetcon (AMRAP – Rounds and Reps)10 min AMRAP
30 Double unders
10 Burpees

By |February 23rd, 2015|Workout of the Day|Comments Off

Bear Complex

Main – CrossFitView Public WhiteboardBear Complex (Time)Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round.

5 Rounds totaling 35 reps
135/115

By |February 22nd, 2015|Workout of the Day|Comments Off