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Archive | August, 2016

Wednesday August 31, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Power Snatch + 2 Overhead Squats.
Then:
AMRAP in 10 minutes of:
6 Power Snatch 115/75
9 Toes to Bar
18 Double-unders

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Tuesday August 30, 2016

Workout of the Day:
“Warm up”
Run 400 meters
20 Empty Bar Overhead Squats
Then:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups

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Monday August 29, 2016

Workout of the Day:
“Warm up”
30 Wall Balls 20/14
12 Strict Pull-ups
Then:
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225/155-lb. Deadlifts
Strict Handstand push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155/105-lb. Power Cleans
Burpee

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Saturday August 27, 2016

REMINDER: THE GYM WILL BE CLOSED TODAY DUE TO THE USAW OLYMPIC LIFTING CERTIFICATION

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Friday August 26, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Power Clean + 2 Push Press
Then:
15-12-9 reps for time of:
135/95-lb. Clean and Jerks
Chest-to-bar Pull-ups
Handstand Push-ups

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Thursday August 25, 2016

Workout of the Day:
“Active Recovery Day”
Run 200 meters
30 Double unders
Run 400 meters
40 Double unders
Run 800 meters
50 Double unders
Run 1 mile

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Wednesday August 24, 2016

Workout of the Day:
For time:
21 Dumbbell Snatches
21 Toes to Bar
Run 400 meters
18 Dumbbell Snatches
18 Toes to Bar
Run 400 meters
15 Dumbbell Snatches
15 Toes to Bar
Run 400 meters

 

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Tuesday August 23, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Front Squat x 2 reps.
Then:
For time:
10 Squat Cleans 135/95
50 Doulbe unders
8 Squat Cleans
40 Double unders
6 Squat Cleans
30 Double unders
4 Squat Cleans
20 Double unders
2 Squat Cleans
10 Double unders

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Monday August 22, 2016

 

Workout of the Day:
Warm up:
Run 400 meters
25 Empty Bar Overhead Squats (SLOW…with perfect form….use PVC if you have to)

Then:
For time:
20 Burpees
95/65-lb. Hang Power Snatches, 20 reps
20 Bar muscle-ups (sub 35 Chest to Bar pull-ups or 50 pull-ups)
95/65-lb. Hang Power Snatches, 20 reps
20 Burpees

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Saturday August 20, 2016

Reminder: There will be an 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:
Run or Row 800 meters
70 Pull-ups
30 Push Jerk 135/95
70 KB Swings 53/35
30 Squat Cleans 135/95
Run 400 meters
Beach WOD:
Swim 150 meters
100 Air Squats
Swim 100 meters
50 Burpees
Swim 75 meters
50 Walking Lunge
Swim 50 meters

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