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Category Archive for: ‘Workout of the Day’

Thursday 2.22.18

Thursday 2.22.18 Active Recovery Day Partner Row 7K Rotate every 500 meters. Before rotating, the resting athlete must do 10 sit ups and 1 minute plank. This is not a race. After ROM WOD CrossFit Open Starts this Friday Schedule Friday day classes: Regular schedule 5AM, 9AM, 12PM Friday evening classes: 1st heat starts at 5 PM Sunday: 9:30 AM

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Wednesday 2.21.18

Wednesday 2.21.18 CrossFit Open 13.1 17 Minute Cap 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 95/65 20 Burpees 30 Snatches 135/85 10 Burpees As Many As Possible Snatches 165/105 CrossFit Open Starts this Friday Schedule Friday day classes: Regular schedule 5AM, 9AM, 12PM Friday evening classes: 1st heat starts at 5 PM Sunday: 9:30 AM

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Tuesday 2.20.18

Tuesday 2.20.18 1 x 20 Back Squat @ 80% 5RM Then Teams of 2 40 Toes To Bar 20′ Front Rack Dumbbell Lunge 40 Pull Ups 20′ Front Rack Dumbbell Lunge CrossFit Open Starts this Friday Schedule Friday day classes: Regular schedule 5AM, 9AM, 12PM Friday evening classes: 1st heat starts at 5 PM Sunday: 9:30 AM

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Monday 2.19.18

Monday 2.19.18 4 Rounds 30 Wall Balls 20/14 20 Dumbbell Snatches 50/35 50 Double Unders CrossFit Open Starts this Friday Schedule Friday day classes: Regular schedule 5AM, 9AM, 12PM Friday evening classes: 1st heat starts at 5 PM Sunday: 9:30 AM

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.

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Friday 2.16.18

Friday 2.16.18 8 Minute AMRAP 8 Burpee box jump over 24/20 8 Cleans 95/65 8 Thrusters 95/65

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Thursday 2.15.18

Thursday 2.15.18 1 x 20 Back Squat @ 75% 5RM 800 M Run 100 Sit Ups 600 M Run 50 Sit Ups

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Wednesday 2.14.18

Wednesday 2.14.18 8 Minutes 200 M Run 8 Burpees Over Plate 45/35 12 Goblet Squats 45/35 3 Minute Rest 8 Minutes 300 M Row 4L/4R Dumbbell Seated Press – Heavy 12 Box Jump Overs 24/20 3 Minute Rest 8 Minutes 200 M Run 8 Hand Stand Push Ups 20 Russian KB Swing 53/35

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Tuesday 2.13.18

Tuesday 2.13.18 Open 13.4 7 Minutes 3 – 6 – 9 – 12 – 15… Clean & Jerk 135/95 Toes To Bar

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Monday 2.12.18

Monday 2.12.18 5 Rep Max Back Squat Then Tabata – Repeat Twice 4 Rounds Push Ups 4 Rounds Sit Ups 4 Rounds Air Squats 4 Rounds Hollow Rocks/Holds

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