Tag

CFEXP
WORKOUT OF THE DAY: STRENGTH: Back Squat 5.5.5.5. across WOD: [Breakfast] 30 D-unders 15 KBS 10 Ring Push-ups x 7 Rds L1-70/53, Dips L2/M-53/35, rings L3-35/18, toe/ incline 16mins
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WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Team CF Triathlon] With a partner, break each exercise into any increment as a team 3,000m Row 5 mile Bike 2 mile run 40min Cap        
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WORKOUT OF THE DAY: STRENGTH: Bench Press 5.5.5.5 across WOD: [Iced] 10 Pull-ups 10 P Snatch 20 Sit-up x 6Rds L1- 95/65, CTBs, 15 GHDs L2- 75/55 L3- V-rows, 65/35 15mins      
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  WORKOUT OF THE DAY:   WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.  
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**Gym reminder: There will be NO 10:30am class this Saturday 06/24/2017** WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Peas and Carrots] 1 mile, alternating  laps, Then- Run 800m while partner  does as many bear crawl laps as possible,  50ft =1 rep then switch Run 600m while partner does as many walking lunges as possible, 50ft=...
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**Gym reminder: There will be NO 10:30am class this Saturday 06/24/2017** WORKOUT OF THE DAY: STRENGTH: OHS 5.5.5.5.5 WOD: [Bouquet] 12 Box Jumps 10 F Squats 8 TTBs x 5 Rds   L1-24/20, 115/80 L2/M- 20/14,  75/55 L3-14/ plate, 45/25 15mins        
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I spy with my little eye…… (Post your answers in the comments) WORKOUT OF THE DAY: STRENGTH: None WOD: [ Wonka ] OTMEM 1- 12 Burpees 2- 20 KB Swing 3- 50 D-under 4- 20 WBs 5- 12 Pull-ups 6- Rest x 5 Rds L1- 53/35, 20/14, CTBs L2/M- 8 burps, 44/35, 14/10, bw pull-ups...
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Happy Father’s Day to ALL of our Crossfit Dads!!!!! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!
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WORKOUT OF THE DAY: STRENGTH: NONE WOD: [Seltzer] Team wod Alt rounds, for 20 rounds- 10/7 Cals on bike 10 Thrusters 7 TTBs -athelte must complete a full round before thier partner starts the next round. L1- 75/55 L2- 8 reps of everything, 65/45, KTE L3- 6 reps of everything, 65/35, knee raise
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WORKOUT OF THE DAY: STRENGTH: Box Squats 5.5.5.5. building WOD: [Sangria] 800m Run (2.5 laps) 15 Power snatches 600m Run (2 laps) 12 Power snatches 400m Run 9 Power Snatches 15min Cap L1- 115/80 L2/M- 95/65, run 600m, 400m, 300m, 200m L3- 65/35, run 400m, 300m, 200m, 150m    
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