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Category Archive for: ‘Workout of the Day’

Friday 8.3.18

Friday 8.3.18 Cindy 20 Minute AMRAP 5 Pull Ups 10 Push UPs 15 Squats

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Thursday 8.2.18

Thursday 8.2.18 4 Rounds 4 Deadlifts 275/185 25 Flutter Kicks 40′ Backward Sled Pull – Heavy 90 Second Sandbag Hold  

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Wednesday 8.1.18

Teams of 2 8 Rounds 8 Back Squat 115/75 8 Push Press 115/75 8 Toes 2 Bar 16/12 Row Athletes complete a full round. Bar starts on floor. 4 full rounds each.

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Tuesday 7.31.18

Tuesday 7.31.18 Teams of Two 16 Minute AMRAP 16 Wall Balls 20/14 12 Box Jump Overs 8 Burpees  

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Monday 7.30.18

Monday 7.30.18 Front Squat – 3 Rep Max Then 4 Rounds 8 Strict Pull Ups 6R/6L Seated Single Leg Squats – Heavy 12/8 Push Ups 60 Single Unders 90 Second Plank  

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Free Saturday Class

FREE Saturday Class! Start your weekend with a CrossFit class. Saturday 10AM for CrossFitters of all levels—first-timers and regulars. Be ready to have fun!

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Friday 7.27.18

Friday 7.27.18 Teams of 2 10 Rounds 10/13 Row For Calories 5 Clusters 115/75 10/7 Push Ups Cluster = Squat Clean To Thruster Partner completes full round before switching 5 full rounds per partner  

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Thursday 7.26.18

4 Rounds 8 Back Squats 65% 5 RM 20 Sit ups 7L/7R Lunges 45/35 1 Minute Sand Bag Hold 8 Ring Flys 👊💪

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Wednesday 7.25.18

Wednesday 7.25.18 Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats    14 chest-to-bar pull-ups Etc., following same pattern until you …

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Tuesday 7.24.18

Tuesday 7.24.18 Teams of 2 12 Rounds 25 Double Unders 5 Deadlifts 225/175 25 Wall Balls Complete full round before switching. 6 total round each.  

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