Category Archives: Workout of the Day

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

2 Rounds of
500m Row
10 Jump Tucks
15 Push-ups
Mobility

Sled Push (Find 1RM 50ft push. )

Do not include weight of Sled.

Metcon (Time)

3 Rounds for time:
200m Sled push (empty)
30 Push-ups
75 Double-unders

december-47

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

2 Rounds of
200m Run
15 Push-ups
15 Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 of:

200m Shuttle run
9 Air Squats
6 Power Cleans 155/105
3 Front Squats 155/105

*Shuttle run is 50m out & 50m back, twice

Skill

Pick a weakness before the WOD and within 2 Minutes of completion perform 30 Reps of the weakness. Then cool down.

december-40

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

Rowling
Mobility

Kevin (Time)

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Women 135# Deadlift,
Use 15/10 plates for the farmer’s carry

KevinEbbert_th

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon (Weight)

5 Sets
1 Hang Snatch+ 1 Full Snatch+ 1 Overhead Squat

Metcon (Time)

10-1
Shoulder 2 Overhead (135, 95)
Bar over Burpees

december-31

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

2 Rounds of
400m Run
10 Burpees

Metcon (AMRAP – Rounds)

EMOM 20
Even Minutes 20/15 Cal Row
Odd Minutes 20 Wall Balls 20/14

Metcon (Weight)

5 Rounds of the following complex

1 Power Clean
1 Jerk
1 Squat Clean
2 Jerks
Go up if you can between rounds. Rest 1-2 min between rounds.

december-46

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

With a Partner

400m Run
30 (total) Burpee Partner Jump Overs

Metcon (Time)

5 Rounds With a Partner (You go, I go)

25 Cal. Row
25 GHD’s
25 KB (70/53)

* Partner Goes through 1 round of the workout while Partner 2 Rest. Repeat until Both Partners complete 5 rounds.*

Metcon (Weight)

9 AM Weightlifting

Power Snatch – 70%x2, 75%x2, 80%x1x2, 85%x1x2

Metcon (Weight)

Power Clean + Power Jerk – 75% x 2(1+1) x 2, 80% x 2(1+1) x 2

Metcon (Weight)

Snatch Push Press + Overhead Squat – 70% x (3+1), 75% x (3+1), 80% x (3+1), 85% x (3+1) x 2

december-51

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

400m Run
50m Burpee Broad Jump
50m Bear Crawl
50 Jumping Lunges

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes with (135, 95) pound barbells
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

*Rest 10 Minutes

Max Effort 1-Mile Run

december-9

Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

Warm-up

2 Rounds of
400m Run
10 Toes 2 Bar

Metcon (AMRAP – Rounds)

EMOM as far as you can go…

1 Hang Snatch, 1 Full Snatch

Start at 135/95 or 50% of your 1 Rep and add 5-10 lbs per minute.

These do not have to be touch and go

If you fail you can re-attempt as long as you get it in the minute

Metcon (Time)

21 Deadlifts 225/155
200 Meter Shuttle Run 50 down and 50 back x 2
15 Deadlift
200 Meter Shuttle
9 Deadlift
200 Meter Shuttle

december-7


Announcements

We are excited to announce our Christmas party this year is going to be epic! We will be renting out the Barney Family Sports Complex in Queen Creek and playing Knockerball! We will have the cafe area as well to bring in potluck Mexican food. Come hangout, eat and get your smash on! December 20th 7:30 PM- 9:30 PM.

http://youtu.be/Q14o1746tI4

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m Run

To be done once through with an empty bar or light weight.

3 press from front rack

3 press from back rack

3 push press from front

3 push press from back

3 push jerks from front

3 push jerks from back

3 split jerks from front

3 split jerks from back

*hold bottom of squat jerk for 10 seconds on last rep*

.

Also to be done once through with an empty bar or light weight…

.

hip muscle clean

hip power clean

hip full clean (hold rock solid bottom position for 10 seconds)

above the knee muscle clean

above the knee power clean

above the knee full clean (hold rock solid bottom position for 10 seconds)

below the knee muscle clean

below the knee power clean

below the knee full clean (hold rock solid bottom position for 10 seconds)

Metcon (Weight)

5 Rounds

Every 90 Seconds

2 Hang Power Cleans

5 Rounds

Every 90 Seconds

2 Hang Squat Cleans

*Goal is to go up in weight every set

Pendlay Row (2×10)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Handstand Push-ups

10 Burpees

Warm-up

400m Run

To be done once through with an empty bar or light weight.

3 press from front rack
3 press from back rack
3 push press from front
3 push press from back
3 push jerks from front
3 push jerks from back
3 split jerks from front
3 split jerks from back
*hold bottom of squat jerk for 10 seconds on last rep*
Also to be done once through with an empty bar or light weight…

hip muscle clean
hip power clean
hip full clean (hold rock solid bottom position for 10 seconds)
above the knee muscle clean
above the knee power clean
above the knee full clean (hold rock solid bottom position for 10 seconds)
below the knee muscle clean
below the knee power clean
below the knee full clean (hold rock solid bottom position for 10 seconds)

Metcon (Weight)

5 Rounds
Every 90 Seconds
2 Hang Power Cleans

5 Rounds
Every 90 Seconds
2 Hang Squat Cleans

*Goal is to go up in weight every set

Pendlay Row (2×10)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP
10 Handstand Push-ups
10 Burpees

december-3