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Category Archive for: ‘Workout of the Day’

Tuesday 9.25.18

Teams of Two 100 KB Swings 53/35 80 Thrusters 75/55 600M Run 40 Pull-ups 20 Box Jump Overs 600M Run

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Monday 9.24.18

1 x 10 rep max back squat Then 3 rounds 8 strict press – challenging weight 8/8 Lunges, plate overhead 45/35 1 Minute sandbag hold – heavy

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Friday 9.21.18

Friday 9.21.18 Kelly 5 Rounds 400 M Run 30 Box Jumps 24/20 30 Wall Balls 20/14

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Thursday 9.20.18

Thursday 9.20.18 6AM Open Gym Teams of Two Four Rounds 4 Deadlifts 275/185 600M Row 1 partner rows while the other deadlifts. After row and deads are complete, then rotate. Four rounds each. Rowing damper settings of Olympians  

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Wednesday 9.19.18

4 Rounds 100M Farmer Carry 53/35 6 Cleans 135/95 9 Toes 2 Bar – 6 AM Open Gym

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Tuesday 9.18.18

Tuesday 9.18.18 Teams of 3 16 Minute AMRAP 400M Run 8 Strict Pull Ups 16 Goblet Squats 53/35 16 Push Ups One person runs 400 while the others work on the AMRAP. 1 works, 1 rests, break up as needed.

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Monday 9.17.18

Front Squat 3 Rep Max – Annie 50-40-30-20-10 Double Unders Sit-ups 6AM Open gym

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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 9.14.18

Friday 9.14.18 6AM Open Gym Teams of 2 800 M Row 40 Thrusters 95/65 40 Box Jump Overs 24/20 400 M Run Run together with each partner holding on the the end of a band

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Thursday 9.13.18

Thursday 9.13.18 4 Rounds 100 M Sand Bag Carry – Heavy 4/3 Negative Pull-Ups on 5 Count 4/4 Single Leg Box Squat – Heavy 1 Minute Plank – Weighted 6/4 Negative Push Ups on 5 Count

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