Workout of the Day

4/23/2014

Posted 22 Apr 2014 in Workout of the Day

Main – CrossFit WOD

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(No Measure)

6 Minute AMRAP
200m Run
10 Push-ups
15 Sit-ups
Mobility

Metcon (Time)

Coach Tristan’s Birthday WOD
3 Rounds For Time
4 Muscle Ups
29 Box Jumps (30,24)
19 Hang Cleans (135,95)
87 Double Unders

Snatch Balance (3x3x3x3x3)

4/23/2014 Coach Tristan’s Birthday WOD

Posted 22 Apr 2014 in Workout of the Day

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

6 Minute AMRAP
200m Run
10 Push-ups
15 Sit-ups
Mobility

Snatch Balance (3x3x3x3x3)

Metcon (Time)

Coach Tristan’s Birthday WOD
3 Rounds For Time
4 Muscle Ups
29 Box Jumps (24,20)
19 Hang Cleans (95,65)
87 Double Unders

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4/22/2014

Posted 21 Apr 2014 in Workout of the Day

Main – CrossFit WOD

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(No Measure)

400m Run
10 Toes 2 Bar
15 Burpees
400m Run
Mobility

Metcon (Weight)

EMOM for 10 Minutes
Even 5 Power Cleans
Odd 3 Squat Cleans

Metcon (Time)

21-15-9
Shoulder to Overhead (115, 75)
Bar Facing Burpees

4/21/2014

Posted 20 Apr 2014 in Workout of the Day

Main – CrossFit WOD

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(No Measure)

2 Rounds of
200m Run
5 Pull-ups
10 Push-ups
15 Squats
Mobility

Front Squat (9-6-3-6-9)

Heavy for 9, add weight do heavy 6, add weight heavy 3 then use the same weights and go back up.

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

4/21/2014

Posted 20 Apr 2014 in Workout of the Day


Main – CrossFit WOD

View Public Whiteboard

(No Measure)

2 Rounds of
200m Run
5 Pull-ups
10 Push-ups
15 Squats
Mobility

Front Squat (9-6-3-6-9)

Heavy for 9, add weight do heavy 6, add weight heavy 3 then use the same weights and go back up.

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

4/18/2014

Posted 17 Apr 2014 in Workout of the Day

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

6 Minute AMRAP
100m Sprint
5 Pull-ups
10 Squats
Mobility

Deadlift (Work up to a heavy set of 3, touch and go)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Deadlift 275/185
10 Burpees over the Bar
50 Double Unders

~4 Minute Rest~

6 Min AMRAP

4 Thrusters 135/95
8 HSPU

04/18/2014

Posted 17 Apr 2014 in Workout of the Day

Announcements

We will be closed this Saturday for Easter weekend.

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

6 Minute AMRAP
100m Sprint
5 Pull-ups
10 Squats
Mobility

Deadlift (Work up to a heavy set of 3, touch and go)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Deadlift 275/185
10 Burpees over the Bar
50 Double Unders

~4 Minute Rest~

6 Min AMRAP

4 Thrusters 135/95
8 HSPU

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

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

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

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