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Archive | May, 2013

Friday May 31, 2013

Workout of the Day:
Row 1000 meters
50 Kb Swings 35/26
50 Walking Lunge
50 Knees to Elbow
50 Push Press 45/35
50 Double Unders
50 Burpees

 

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Thursday May 30, 2013

Workout of the Day:
Back Squat 3-3-3-3-3
Load should roughly be around 70-75% of one rep max.
Then:
Tabata Pull-ups, Push-ups and Air Squats
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 24 intervals.
Endurance Wod:
Four rounds for time of:
400 meter Run
50 Double-unders

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Wednesday May 29, 2013

Workout of the Day:
21-15-9 reps for time of:
Deadlift (heavyish)
Box jump (30/24)

 

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Tuesday May 28, 2013

Workout of the Day:
Shoulder press 2-2-2-2-2
Then:
50 Double-unders
15 Handstand Push-ups
40 Double-unders
12 Handstand Push-ups
30 Double-unders
9 Handstand Push-ups
20 Double-unders
6 Handstand Push-ups
10 Double-unders
3 Handstand Push-ups
Endurance Wod:
Each for time:
Row 500 meters
Row 400 meters
Row 300 meters
Row 200 meters
Row 100 meters
Rest 2 minutes between efforts.

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Monday May 27, 2013

Workout of the Day:
For time:
60 Wall ball shots, 20/14 pound ball
60 Chest to bar pull-ups
60 One-legged squats, alternating (or 120 Air squats)
Dumbbell snatch, alternating, 60 reps

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Saturday May 25, 2013

Workout of the Day:
In teams of two with one partner working at a time complete:
100 Double Unders
100 Push Ups
50 Toes to Bar
50 Shoulder to Overhead 95/65
Run 400 as a Team

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Friday May 23, 2013

Workout of the Day:
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
Scaling option:
75 Burpee Pull-ups

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Thursday May 23, 2013

Workout of the Day:
Five rounds of:
10 Deadlifts
10 Hang power cleans
10 Shoulder to overheads
10 Front squats
Rest two minutes between each round. Each athlete will choose their own load.
Endurance Wod:
For Time:
100 Double-unders
400 meter Run
75 Double-unders
400 meter Run
50 Double-unders
400 meter Run
25 Double-unders
400 meter Run

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Wednesday May 22, 2013

Reminder- Election Day schedule: We will be having Open Gym from 9-11 a.m. See you there!
Workout of the Day:
For time:
15 Wall-ball shots (20/14)
15 Burpees
25 Wall-ball shots
25 Burpees
35 Wall-ball shots
35 Burpees

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Tuesday May 21, 2013

We will have normal operating hours Tuesday, May 21st.
Workout of the Day:
“Helen“
Three rounds for time:
Run 400 meters
21 Kettlebell swings (53/35)
12 Pull-ups

 

Endurance Wod:
2 rounds for time of:
800 meter Run
1000 meter Row

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