Category Archives: Workout of the Day

Warm-up

800m Run
15 Burpees
30 Squats
Mobility

Power Clean (Spend 15 Minutes working up to a 1RM)

Metcon (3 Rounds for time)

3 Rounds (each for time)
9 Muscle Ups
9 Clean and Jerks 135/95
Rest as needed between rounds

CFInciteMay12-17

Warm-up

400m Run
60 Second Handstand Hold
20 Lunges
400m Run
Mobility

Metcon (Weight)

Week 4 Day 1
Smolov Back Squats
4×9 Add 20#s to last Monday’s Weight
Or you can choose between Back Squats and Rowing MetCon if your legs don’t work after Murph

Metcon (8 Rounds for time)

6x 250M Row. Rest 1:1
2x 500M Row. Rest 1:1

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CFInciteMay12-7

Only 1 Class on Monday for Memorial Day at 9 AM!  Come honor those Heroes who have served for our freedom!

400m Run
15 Burpees
20 Sit-ups
30 Lunges
Mobility

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

murph1

 

Main – CrossFit WOD

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(No Measure)

800m Run
30 Sit-ups
20 Push-ups
10 Back Extensions
Mobility

Metcon (Weight)

Week 3 Day 4 Smolov
Back Squats
10×3 @ 85%
If you come for the Back Squats this will be all you do on Saturday. The MetCon will start for everyone else after the Warm-up.

Metcon (Time)

Teams of 3:
100 Deadlifts (135, 95#)
80 Hang Power Cleans (135, 95#)
60 Front Squats (135, 95#)
40 Jerks (135, 95#)
20 Thrusters (135, 95#)
One athlete works at a time.
Every minute on the minute,
stop where you are and all three athletes complete 5 burpees.

CFInciteMay13-14-16

Main – CrossFit WOD

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(No Measure)

2 Rounds of
250m Row
5 Burpees
Dodgeball
Mobility

Metcon (Weight)

Smolov Week 3 Day 3
Back Squats
7×5 @ 80%

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
100m Shuttle Sprint
10 Ring Push-ups
10 Inverted Burpees

CFInciteMay13-14

Photo Bomb!


Main – CrossFit WOD

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(No Measure)

3 rounds of
200m Run
10 Toes 2 Bar
10 Push-ups
Mobility

Metcon (Weight)

EMOM for 10 Minutes
2 Power Cleans (Heavy)
5 Strict Chest 2 Bar Pull-ups

Metcon (Time)

15-12-9-12-15
Kettlebell Swings (70, 53#)
Box Jumps (24, 20″)
Toes to Bar

Main – CrossFit WOD

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(No Measure)

3 rounds of
200m Run
10 Toes 2 Bar
10 Push-ups
Mobility

Metcon (Weight)

EMOM for 10 Minutes
2 Power Cleans (Heavy)
5 Strict Chest 2 Bar Pull-ups

Metcon (Time)

15-12-9-12-15
Kettlebell Swings (70, 53#)
Box Jumps (24, 20″)
Toes to Bar

CFInciteMay13-14-7

 

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m Run
2 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Mobility

Metcon (Weight)

Week 3 Day 2 Smolov
Back Squats
5×7 @ 75%

Metcon (Time)

3 Rounds of
400m Run
21 Power Snatches (95, 65)

CFInciteMay13-14-8