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Category Archive for: ‘Workout of the Day’

Thursday 1.25.18

Thursday 1.25.18 Teams of Two 4 Rounds 400 M Run 5 Deadlifts 275/175 20 Flutter Kicks Partner 1 runs. Partner 2 does deadlifts and flutter kicks then rests until partner 1 returns. 4 complete rounds each    

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Wednesday 1.24.18

Wednesday 1.24.18 “Filthy 50” 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KBS 35/26 50 Walking Lunges 50 K2E 50 Push Press 45/35 50 Back Ext. 50 Wall Balls 20/14 50 Burpees 50 Dbl Unders    

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Tuesday 1.23.18

Tuesday 1.23.18 18 Minutes – Every 90 Seconds 2 Hang Cleans 1 Front Squat 1 Split Jerk  

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Monday 1.22.18

Monday 1.22.18 Back Squat 5×5 @ 85% Then 3 Rounds 40 seconds work. 20 seconds rest. Push ups – max effort Superman hold Sit-ups – max effort Hollow hold on rings Air squats – max effort  

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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 1.19.18

Friday 1.19.18 8 Minute AMRAP 8 Burpee Box Jump Over 24/20 8 Power Cleans 95/65 8 Thrusters 95/65  

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Thursday 1.18.19

Thursday 1.18.18 2K Row – For Time  

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Wednesday 1.17.18

Wednesday 1.17.18 Four Rounds EMOM 20 Strict Press 45/35 16 Lunges, Alternating Legs 4 Negative Pull Ups 14 Goblet Squats 53/35  

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Tuesday 1.16.18

Tuesday 1.16.18 Teams of Two 14 Minute AMRAP 10 Deadlifts 205/145 20 Wall Balls 30 Double Unders Partners alternate work, finishing any movement they start.  

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Monday 1.15.18

Monday 1.15.18 4 Rounds Back Squat 5×5 @ 80% Then 4 Rounds 400 M Run 15 Box Jump Overs 10 Pull-Ups  

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