Workout of the Day

04/17/2014

Posted 16 Apr 2014 in Workout of the Day

 We will be closed this Saturday for Easter weekend.

Main – CrossFit WOD

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Warm-up (No Measure)

800m Run
20 V Ups
20 Back Extensions
20 Push-ups
Mobility

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP
7 Toes 2 Bar
14 Push-ups

1000m Row (Time)

Max Effort 1000m Row

04/17/2014

Posted 16 Apr 2014 in Workout of the Day


Announcements

We will be closed this Saturday for Easter weekend.

Main – CrossFit WOD

View Public Whiteboard

Warm-up (No Measure)

800m Run
20 V Ups
20 Back Extensions
20 Push-ups
Mobility

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP
7 Toes 2 Bar
14 Push-ups

1000m Row (Time)

Max Effort 1000m Row

4/16/2014

Posted 15 Apr 2014 in Workout of the Day


Announcements

We will be closed this Saturday for Easter weekend.

Main – CrossFit WOD

View Public Whiteboard

Warm-up (No Measure)

10 Minute AMRAP with a Partner- warm-up pace
Partner 1 Rows while partner 2 runs 200m with plate (35,25)
Mobility

Back Squat (10 Sets of 3 working up to heavy set of 3)

Metcon (Time)

10 Muscle ups
50 Wall Balls (20, 14)
10 Bar Muscle ups
50 Wall Balls
10 Muscle ups
50 Wall Balls

04/16/2014

Posted 15 Apr 2014 in Workout of the Day

Main – CrossFit WOD

View Public Whiteboard

Warm-up (No Measure)

10 Minute AMRAP with a Partner- warm-up pace
Partner 1 Rows while partner 2 runs 200m with plate (35,25)
Mobility

Back Squat (10 Sets of 3 working up to heavy set of 3)

Metcon (Time)

10 Muscle ups
50 Wall Balls (20, 14)
10 Bar Muscle ups
50 Wall Balls
10 Muscle ups
50 Wall Balls

 

04/15/2014

Posted 14 Apr 2014 in Workout of the Day

Main – CrossFit WOD

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Warm-up (No Measure)

400m Run
Tabata Toes 2 Bar/ Hollow Rock
Tabata Jumping Lunges/ Squats
Mobility

Metcon (Time)

10 Rounds of this Complex (135, 95)
Snatch
Hang Snatch
High Hang Snatch
Overhead Squat
1 Minute Rest

Metcon (AMRAP – Reps)

EMOM for 12 Minutes for Max Reps
Even Burpee Over the Box Jumps (24, 20)
Odd KB Swings (70, 53)

04/14/2014 “Abbate”

Posted 13 Apr 2014 in Workout of the Day

Main – CrossFit WOD

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Warm-up (No Measure)

400m Run
20 Hang Clean and Jerk with empty barbell
400m Run
15 Burpees
Mobility

Abbate (Time)

For Time:
Run 1 mile
21 Clean and Jerks, 155#, 105#
Run 800 meters
21 Clean and Jerks, 155#, 105#
Run 1 Mile

HeroMatthewAbbate_th

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Batman and Robin

Posted 11 Apr 2014 in Workout of the Day

Batman-and-Robin-Running-600x407-513x347

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

400m Run

15 Burpees 15 Squats w/barbell complete 10 Hang Cleans 10 Shoulder Press 10 Back Squats Mobility

Metcon

Metcon (AMRAP – Reps)

26 Min AMRAP In teams of 2

Partner A runs 400m Partner B Hang Clean+Jerks (135,95)

Partner A runs 400m Partner B Back Squat from floor (135,95)

Partner A runs 400m Partner B Double Unders

Partner A runs 400m Partner B Burpees

Each person will run and perform each section once. Ex. Partner A Runs 400m while partner B AMRAP Hang clean and jerks. When Partner A returns Partner B will then Run while partner A Hang Clean and jerks. If you finish the Burpee section with more time left on the clock start from the beginning again

04/11/2014

Posted 10 Apr 2014 in Workout of the Day

Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run
50 Med Ball G2H
15 T2B
Burgener Warm Up
Mobility

Metcon

Metcon (Weight)

EMOM for 10 min perform 3 snatches
Pick a weight that is challenging. You should not be able to touch and go the whole time.

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

04/11/2014

Posted 10 Apr 2014 in Workout of the Day


Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run
50 Med Ball G2H
15 T2B
Burgener Warm Up
Mobility

Metcon

Metcon (Weight)

EMOM for 10 min perform 3 snatches
Pick a weight that is challenging. You should not be able to touch and go the whole time.

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Compare to 3/4/2014. Strive to beat it!

04/10/2014

Posted 09 Apr 2014 in Workout of the Day

Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run
100 Jumping Jacks
20 Push ups
4 Wall Walks +10 Shoulder Taps each walk
Mobility

Metcon

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

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