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Workout of the Day

CrossFit

*We are moving to a new strength cycle and will no longer have Thursdays as a make-up day. Sundays will still be make-up days/open gym. Everyone will do today’s workout.* Today’s WOD: 3Rounds A1) Farmers Carry 100 meters A2) Suitcase Carry 100 meters A3) Waiters Walk 100 meters *45-60 sec rest bw movements* B) 3 […]

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CrossFit

Strength: A1) Back Squat 3-2-1-1-1 ~Rest :30~ A2)Double-unders 5×1:00 Max Reps ~Rest 2-3 min~ Conditioning: 6 min AMRAP: 3 Power Snatch 6 Bar-over Burpees Post loads and rounds to comments.

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CrossFit

Strength: Cleans 5x 1.1.1 Rest 10-20 seconds between reps. Rest 2-3 minutes between sets Conditioning: AMRAP in 4 minutes of: 10 Kettlebell Swings 10 Pull-Ups ~Rest 4 minutes~ AMRAP in 4 minutes of: 10 Box Jumps 10 Hand-Release Push-Ups Post loads and rounds to comments.   It’s that time of the Month again! CrossFit Games […]

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CrossFit

Strength: Four Sets A1) Alternating Reverse Lunge x 8-10 reps each leg @ 20X1 (front rack position) ~Rest 1:00~ A2)(Weighted) Strict Pull-Ups x 8-10 reps ~Rest 1:00~ Conditioning: Every minute on the minute, for 10 minutes: 7 Thrusters 3 Burpees Post loads and efforts to comments.

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CrossFit

Today’s WOD: AMRAP in 6 minutes of: 5 Power Cleans 5 Burpees over barbell ~Rest 4 minutes~ AMRAP in 6 minutes of: 10 Wall Ball Shots 10 Hand-Release Push-Ups ~Rest 4 minutes~ AMRAP in 6 minutes of: Row for Calories Post rounds to comments.  

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CrossFit

Strength: Four Sets: A1)Romanian Deadlift  x6-8 @ 30X1 ~Rest 1:30~ A2) Single-Arm Dumbbell Bench Press  x4-6 ~Rest 1:30~ Conditioning: Partner up! Alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Man-Makers 6 Burpee Pull-Ups 9 Box Jumps Post loads and rounds to comments. One week out! We’ll […]

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CrossFit

Day 4+ Folks A) O-course B1) Shoot-throughs 3×7-10 B2) Headstand progressions (tuck, straddle, kip to press, etc..) 3×2:00 B3) Row 3x 20 cals (continue to focus on your rowing drills/technique from this week)   Day 1-3 Folks Make up Mon., Tues., or Wed. workout Post efforts to comments.

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CrossFit

A CrossFit “OG”…lots of respect for Speal.   Strength: Six sets of: Hang Snatch + Snatch (1+1) ~Rest 2 minutes between sets~ Conditioning: 3-5 rounds* for time of: 10 Hang Power Snatch @55-65% 30 Double-Unders *Know where you are in your program- realize that 5 rounds is 50 snatches, and if you aren’t use to […]

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CrossFit

Here’s a video to build off of our practice/skill work from yesterday Strength: A1)Shoulder Press 4x 3-5 reps @ 20X1 ~Rest 1:30~ A2)Strict Pull-Ups 4x Max Reps ~Rest 1:30 Conditioning: Five rounds for time of: 10 Hand Release Push-Ups 20 Kettlebell Swings 200 Meter Run Post loads, reps and times to comments.  

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CrossFit

Strength: Back Squat 3-3-3-3-3 Rest 2-3 minutes Conditioning: Four rounds for time of: 20 Weighted Walking Lunges 15 Toes to Bar Post loads and times to comments.   New CrossFit Kids times (for summer only): Tuesday and Thursday classes will now be at 3:30

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