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Friday March 8, 2019

Workout of the Day:
Class Workout:
21-18-15-12-9-6-3 Reps for time of:
Overhead Lunges 45/25
Burpees
Hang Power Cleans 75/55
CrossFit Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb./35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes

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Thursday March 7, 2019

Workout of the Day:
On the minute every minute for 5 minutes: Deadlift x 2 reps.
Then:
5 Rounds for time:
5 Deadlifts 275/185
10 Strict Pull-ups
40 Double unders

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Wednesday March 6, 2019

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.
Workout of the Day:
3 Rounds for time:
20 Push-ups
30 Wall Ball Shots 20/14
20 Weighted Step-ups

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Tuesday March 5, 2019

Workout of the Day:
3 Rounds for Time:
Run 800 Meters
20 Power Cleans (135/95)
40 Sit-ups

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Monday March 4, 2019

Workout of the Day:
Front Squat
5-5-5-5-5 @ 60-65% 1RM
Then:
As many rounds/reps as possible in 7 minutes:
3 Front Squats (95/65)
3 Burpee over Barbell
6 Front Squats (95/65)
6 Burpee over Barbell
etc.
-Rest 5 minutes-
As many rounds/reps as possible in 7 minutes
3 Thrusters (95/65)
3 Pull-Ups
6 Thrusters (95/65)
6 Pull-Ups
etc.

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Saturday March 2, 2019

Just a reminder that the Challenge re-test will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the re-test. If you did not participate in the Challenge, please join us for a workout at Open Gym from 7:30am to 9am.
Workout of the Day:
Fresh Start Challenge Workout:
“Fight Gone Bad!”
 Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row […]

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Friday March 1, 2019

Workout of the Day:
“Class Workout”
5 Rounds for time:
12 Toes to Bar
40 Double Unders
7 Squat Cleans 135/95
Or
“19.2”Open Workout
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before […]

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Thursday February 28, 2019

Workout of the Day:
For time:
30 Box Jumps 24/20
15 Strict Pull-ups
20 Shoulder Press 95/65
25 Box Jumps 24/20
20 Chest to Bar Pull-ups
15 Push Press 155/100
20 Box Jumps 24/20
25 Pull-ups
10 Push Jerks 185/125

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Wednesday February 27, 2019

Workout of the Day:
On the minute every minute for 8 minutes: 1 Squat Clean + 1 Front Squat
Then:
4 Rounds for Time:

Run 400 Meters
15 Hang Squat Cleans (115/75)

 

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Tuesday February 26, 2019

Workout of the Day:
AMRAP in 18 Minutes of:
3 Burpees
5 Handstand Push-ups
7 KB Swings 70/53

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