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Archive | April, 2014

Friday April 18, 2014

Reminder:  Holiday Hours for Friday, April 18th: Open Gym- 8am to 10am only.
Workout of the Day:
15 Minute AMRAP:
5 Toes To Bar
10 KB Swings 53/35
20 Double Unders

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Thursday April 17, 2014

Workout of the Day:
10 Rounds:
Run 200
Rest 15 Seconds
30 Seconds of Shoulder Press 95/65 (Pick a weight you can move for most of the 30 seconds)
Rest 15 Seconds
Score is the total number of Shoulder Presses.
Endurance WOD:
Row 1000 meters x 3
Rest 2 minutes between efforts.

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Wednesday April 16, 2014

Workout of the Day:
Front Squat 3-3-3-3-3
AMRAP 10 minutes
10 Hang Squat Cleans 95/65
5 Lateral Burpees over Bar
Run 200 meters

 

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Member Profile: Alasdair Robertson

 

Name: Alasdair Robertson

 

Age: 44

 

Hometown: Grand Cayman (born in Uganda, family from Scotland but home is very much here now)

 

How long have you been CrossFitting?  Around 18 months now

 

What is your favorite WOD/Exercise? Call me crazy but Wall Balls!

 

What is your least favorite WOD/Exercise? Pull Ups, being a former rugby player with a shoulder problem it has taken me a while!

 

What is your previous workout/athletic background? Rugby is my main sport, both as a player and now referee but also used to […]

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Tuesday April 15, 2014

Workout of the Day:
Snatch 1 Rep on the minute for Ten minutes.
Then:
12 Minute AMRAP
4 Handstand Push-ups
8 Power Snatches 115/75
12 Box Jumps 24/20
Endurance Wod:
4 rounds of:
400 meter run
50 Double-unders

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Monday April 14, 2014

Workout of the Day:
“Tabata Something Else“
Complete 32 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, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.

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Saturday April 12, 2014

Workout of the Day:

In teams of two, with one partner working at a time, complete the below for time:

75 Toes to Bar

Run 400

50 Burpees

Run 400

75 Hang Power Cleans 95/65

Run 400

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Friday April 11, 2014

Workout of the Day:
Push Press 3-3-3-3-3
Then:
Upside Down Jackie
Row 1000 meters
50 Thrusters 45/35
30 Handstand Push-ups

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Thursday April 10, 2014

Workout of the Day:
For Time:
60 Pull-ups
70 KB Swings 53/35
80 Double Unders
90 Sit-ups

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Wednesday April 9, 2014

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
Three Rounds for Time:
Run 400 meters
30 Box Jumps 24/20
30 Wall Ball 20/14

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