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Archive | June, 2016

Thursday June 30, 2016

“Workout of the Day”
“Active Recovery Day”
Row 1000 meters
50 Weighted Step-ups
50 Air Squats
100 Sit-ups
Run 800 meters
*Compare to your previous time on April 7th.

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Wednesday June 28, 2016

Workout of the Day:
“Warm Up”
Run 800 meters slow
20 Empty Bar Squat Snatches
Then:
“Randy”
75/55 Pound Power Snatch, 75 reps for time.

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Tuesday June 28, 2016

Workout of the Day:
Front Squat 2-2-2-2-2-2-2
Then:
Five rounds for time:
Run 200 meters
7 Thrusters 135/95
10 Toes to Bar

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Monday June 27, 2016

Workout of the Day:
“Warm up”
100 Double unders
15 Strict Pull-ups
Then:
4 Rounds for time:
10 Clean and Jerks 115/75
25 Push-ups

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Saturday June 25, 2016

Reminder: There will be a optional Beach WOD at Governors beach at 9am, and there will also be the regular CrossFit WOD at the gym at 9am.
Workout of the Day:
In teams of 2, with 1 partner working at a time, complete:
Row 2000 meters
25 Hang Power Cleans 115/75
30 Pull-ups
25 Hang Power Cleans 115/75
30 Pull-ups
50 Front Squats 115/75
Beach WOD:
800 meter soft sand run
Swim 50 meters
25 Burpee Broad Jumps
Swim 50 meters
50 Sit-ups
Swim 50 meters
75 Squats
Swim 50 meters

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Friday June 24, 2016

Workout of the Day:
Push Press 3-3-3-3-3
Then:
AMRPAP in 14 minutes of:
6 Push Jerks 135/95
12 Box Jumps 24/20
12 KB Swings 70/53

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Thursday June 23, 2016

Workout of the Day:
“Active Recovery Day!”
4 Rounds for time of:
Run 800 Meters
20 Burpees
25 Weighted sit-ups

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Wednesday June 22, 2016

Workout of the Day:
On the minute every minute for 8 minutes:
Power Snatch x 2 reps
Then:
5 Rounds for time:
Run 400 meters
15 Pull-ups

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Tuesday June 21, 2016

Workout of the Day:
Back Squat 2-2-2-2-2-2-2 (build to a heavy set of 2)
Then:
AMRAP in 15 minutes of:
2 Power Cleans 225/155
4 Handstand Push-ups
6 Toes to Bar

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Monday June 20, 2016

Workout of the Day:
“Warm up”
Run 800 meters @ 70% effort
20 Squat Snatches 45/35 (Start with bar slightly below knee)
*If you cannot Squat Snatch then Power Snatch to the lowest position you can.
Then:
AMRAP in 12 minutes of:
7 Thrusters 95/65
7 Lateral Burpees over the bar
7 Hang Power Cleans 95/65

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