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Archive | February, 2015

Saturday February 28, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete for time
200 Double Unders
100 Push-ups
60 Box Jump Over
30 Hang Power Clean 155/105
60 Burpees

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Friday February 27, 2015

Workout of the Day:
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
*As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load […]

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Thursday February 26, 2015

Workout of the Day:
15 Minute AMRAP of:
5 Power Clean 135/95
7 Handstand Push-ups
9 Wall Ball 20/14
Endurance WOD:
Row 2k
Rest 3 min
Row 1k
Rest 2 min
Row 500 meters

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Wednesday February 25, 2015

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
For Time:
Row 1000 meters
50 Box Jumps 24/20
30 Burpees

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Tuesday February 24, 2015

Workout of the Day:
Three Rounds for time:
Run 800 meters
30 KB Swings 70/53
30 Pull-ups

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Monday February 23, 2015

Workout of the Day:
Hang Squat Snatch x 2 reps on the minute for 10 minutes
Then:
4 rounds for time of:
95/65-lb. Deadlift, 10 reps
95/65-lb. Push Presses, 10 reps
95/65-lb. Back Squats, 20 reps

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Saturday February 21, 2015

Reminder:  There will be NO Crossfit Kids class Today.
Workout of the Day:
In teams of two, with one partner working at a time, complete 5 rounds each of:
6 Power Cleans 155/105
10 Push-ups
12 Pull-ups

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Friday February 20, 2015

Workout of the Day:
Five Rounds for time:
20 Overhead Walking Lunges 45/25
15 Burpees
20 Weighted Sit-ups

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Thursday February 19, 2015

Workout of the Day:
“Jack“
Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 53/35
10 Box jumps, 24/20 inch box

 

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Wednesday February 18, 2015

Reminder:  Holiday hours:  Open Gym 8am-10am only.
Workout of the Day:
15 Minute AMRAP:
Run 200 Meters
10 Hang Power Cleans 115/75
10 Pull-ups
10 Handstand Push-ups

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