Workout of the Day

15.5

15.5

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Post time to comments and submit your results as part of the 2015 Reebok CrossFit Games Open.   We will have a few friends this morning….so get ready to have some fun! Mutare, Ex Nihilio, YMCA and Schumpert […]

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CrossFit

CrossFit

Warm-up: 15.5 Prep Strength: Every 90 seconds, for 18 minutes, completing 4 sets each: 1) 10 Goblet Squats @3111 2) 15-20 Reverse Snow Angels 3) 12-15 Calorie Row @ 1:3 :: work:rest (4 count row) Conditioning: Complete AMRAP in 9 minutes: 15 Kettlebell Swings 12 Alternating Reverse Lunge, w/ KB 9 Burpees Post loads and […]

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CrossFit

CrossFit

We are inviting all CrossFitter’s in the Shreveport-Bossier area to join us for the last workout of the Open season. It’s been a fun month, and we would like to share our journey with all the other folks that took part in the Open. If you are interested in working out, judging, or just watching, […]

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CrossFit Bring-a-Buddy!

CrossFit Bring-a-Buddy!

**Bring a buddy (or two) today!!!** Strength: A1) Push Press 3-2-2-1 ~rest :45~ A2)Single arm DB bent-over Row 4×6-8 (each arm) ~rest :45~ Conditioning: Complete AMRAP in 8 minutes of: 10 Pull-Ups 15 Wallball Shots 30 Double-Unders Post loads and rounds to comments.   Today is Bring-a-Buddy Day! We want to invite any and all […]

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CrossFit

CrossFit

Strength/Skill: Every 2 min. for 10 min.: Three Position Power Snatch* + OHS *Beg/Int (top to bottom), Adv (bottom to top) Conditioning: With a partner (alternate), complete 3-4 sets each of: 20 Kettlebell Swings 200 Meter Run Post loads and efforts to comments.   Fun night at Danimal’s going away party! Thank you for all […]

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CrossFit

CrossFit

Strength: A1) Front Squat 5-4-3-2-1 ~rest :20~ A2) Plyo Hop (3×20”+2×24”+1×30”) ~rest 2:00~ Conditioning: In teams of three, with only one person per station, complete 5 sets each of: 200m Row Sprint 10 Burpees 20′ Dumbbell Bear Crawls Post loads and efforts to comments.   We are just under a month away! Have you signed […]

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15.4

15.4

Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]

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CrossFit

CrossFit

Skill: 15.4 Prep Work- Headstand/Handstand/ HSPU Conditioning: For time (for those not competing tomorrow): Row 500m or Run 400m ~then~ 15-12-9 reps of: Thrusters, 95/65 Burpee-Pull-ups ~then~ Run 400m or Row 500m* *If you start with a run, finish with a row (vise-versa if you row first) Post efforts and times to comments.   15.4 […]

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CrossFit

CrossFit

Strength: Every 2 minutes, for 20 minutes of: Sn. Grip Deadlfit x 1.1 (rest 10 seconds between singles) *Suggested percentages will be posted on the whiteboard Conditioning: 8 min AMRAP of: 8 Toes-2-Bar 16 Kettlebell Swings 32 Walking Lunge (Steps) Post loads and rounds to comments.

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CrossFit

CrossFit

4 Rounds: In 5 minutes, complete: Buy in: 50 DU’s (scaled-100 singles) AMRAP in remaining time: 100M Sprint 3 Power Snatch, 115/75 9 Box Jumps Rest 2:00 betweeen rounds Post loads and efforts to comments.

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