CrossFit 101

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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 Comments comments

4/18/2014

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 Comments comments

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 Comments comments

04/17/2014

Posted 16 Apr 2014 in Workout of the Day

 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 Comments comments

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 Comments comments

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 Comments comments

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   Comments comments

04/15/2014

Posted 14 Apr 2014 in Workout of the Day

Main – CrossFit WOD View Public Whiteboard 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) Comments comments

04/14/2014 “Abbate”

Posted 13 Apr 2014 in Workout of the Day

Main – CrossFit WOD View Public Whiteboard 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 Comments comments

Batman and Robin

Posted 11 Apr 2014 in Workout of the Day

Main – CrossFit WOD View Public Whiteboard 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...

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