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Archive | August, 2014

Wednesday August 20, 2014

Workout of the Day:
AMRAP 15 Minutes of:
8 Push Press 95/65
12 KB Swings 53/35
14 Box Jumps 24/20 inch

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Tuesday August 19, 2014

Workout of the Day:
For time:
50 Pull-ups
Run 800 Meters
40 Toes To Bar
Run 800 Meters
30 Handstand Push-ups

 

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Monday August 18, 2014

Workout of the Day:
Complete as many rounds as possible in 15 minutes of:
10 Thrusters 95/65
50 double-unders

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Saturday August 16, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete for time:
100 Pull-ups
100 Wall Ball 20/14
50 Dumbbell Snatches
100 Sit-ups
Run 400 as a team

 

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Friday August 15, 2014

Workout of the Day:
21-15-9 for time of:
Box jumps 24/20
Hang Power Snatch 75/55
Burpee

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Thursday August 14, 2014

Workout of the Day:
As many rounds and reps as possible in 18 minutes of:
Run 400 meters
20 Back Squats 135/95

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Wednesday August 13, 2014

Workout of the Day:
3 rounds for time of:
30 Barbell Shoulder Press 45/35
20 Strict Pull-ups
10 Weighted Push-ups 35/15

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Tuesday August 12, 2014

Workout of the Day:
 Front Squat 5-5-5-5
Then:
Three Rounds for Time of:

10 Hang Squat Cleans 135/95

20 Box Jumps 24/20 inch

Endurance:
Run 200, 400, 800 meters
Rest 90 Sec. between sets
Then:
Row 1000, 500, 250 meters
Rest 2 min. between sets

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Summer Challenge Winners

Congrats to our female and male winners of the Summer Challenge:
Brianna Wilkerson and Paul Muspratt
Brianna lost a total of 2.75 inches, 4lbs, 2%BF and took almost 3 minutes off the Challenge WOD “Angelina”!
Paul lost a total of 3 inches, 1%BF, and took almost 3 minutes off the Challenge WOD “Angelina” as RX’d!
The winners will be receiving a 60minute deep tissue massage to BodyWorks, a $85 Camana Bay gift card, and a CF Cayman tank top or t-shirt!
Also, we wanted to […]

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Monday August 11, 2014

Don’t forget to check out the CrossFit Chatter section on the site to find out who the winners were of the Summer Challenge!
Workout of the Day:
Four Rounds For Time:
Run 400 meters
25 Kettlebell Swings 53/35
15 Burpees

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