Tag

CrossFit
WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bw
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**Don’t forget our holiday schedule for today.  We only have our morning class and our noon class.  ALL evening class are cancelled.  Enjoy your holiday.   WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or...
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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. Open gym hours are 8am-10am.
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WORKOUT OF THE DAY STRENGTH: NONE WOD: (Pre Christmas sweat-fest) 9/7 Cal row/ Bike 12 DB Alt. Lunges 15 DB Hang Power Cleans 18 Hollow Rocks 21 Air Squats 24 Sit-ups x 5 Rds L1- 45/30 L2- 30/20 L3- 20/12 35min Cap
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WORKOUT OF THE DAY STRENGTH:  NONE WOD: (12 days of Christmas) 1 Snatch (Full) 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35 40min Cap
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WORKOUT OF THE DAY STRENGTH: NONE WOD: (The RUNS!) 800m run 40 burpees 40 Hang Power Cleans 600m run 30 burpees 30 Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Squat Cleans 200m run 10 burpees 10 Thrusters L1-95/65 L2-75/55 L3-65/35 40min Cap
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WORKOUT OF THE DAY STRENGTH:  Hang Power Clean 5.5.5.5.5 building   WOD: (And then FIREBALL happened!) 25- 20-15-10-5 KB Swing -50 D-unders after each Round L1- 82/70 L2- 62/44 L3- 35/18 12min Cap
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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. Open gym hours are 8am-10am.
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WORKOUT OF THE DAY STRENGTH: NONE WOD: (24 Minutes of Heaven) 8min AMRAPs, 3min Rest 1) 8 Sandbag Squat cleans 10 Pull-ups L1- 60/40, CTB L2- 40/20, BW L3- 20/ BW, Jumping 2) 8/6 Cal Bike 15 Sit-ups 3) 4 Wall Walks 20 Plyo Lunges L1- Wall Walks L2- 30sec HS Hold L3- 8 Push-ups 33min
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  WORKOUT OF THE DAY STRENGTH:  Clean & Jerk Max (Test 5) WOD: (The Running Man) 400m Run 10 P Jerks x 4 Rds L1- 185/125 L2- 300m,135/85 L3- 200m Run, 95/55 14min cap  
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