Thursday, May 26, 2016

A.      Sumo Deadlift – Find a 1RM

B.      For time: (18 minute time cap)

1 mile run or 800m if mile run is longer than 7minutes

12 deadlifts, 155/225lbs

12 ring dips/ring push ups/push ups

800m run or 600m

9 deadlift

9 rings dips/ring push ups/push ups

400m run or 200m

6 deadlifts

6 ring dips/ring push ups/push ups

Posted in Workout of the Day

Wednesday, May 25, 2016

A.      2 hang squat clean + 2 split jerks – find a max

B.      ‘Helen’

3 Rds:

400m run

21 KBS, 35/53lbs

12 pull ups

Posted in Workout of the Day

Tuesday, May 24, 2016

A.      OTM x 12

1)      8-10 DB Press

2)      5-8 weighted pull ups

B.      For time:

30 back squats, 95/135lbs

25 burpees

20 G2O

25 burpees

30 back squats

Posted in Workout of the Day

Monday, May 23, 2016

One Class Only at 10AM

‘2015 Regional Team Event 7’

Stations of:

30 calorie row with deadlift hold, 205/315lbs

30 strict HSPU with HS Hold

30 T2B with hang

50-foot overhead lunge, 105/155lbs

To see the event details, click the link: http://games.crossfit.com/workouts/regionals/2015#team-7

Posted in Workout of the Day

Friday, May 20, 2016

  1. Behind the Neck Jerk – Find 1 RM
  2. ‘Open Test’

20 minute AMRAP of:

50 wall balls, 14/20lbs

50 DU

40 box jumps, 20/24”

40 T2B

30 C2B

30 burpees

20 power cleans, 100/145lbs

20 jerks

10 snatches

10 muscle ups

Posted in Workout of the Day

Thursday, May 19, 2016

 

Bulgarian Split Squats 3×4 (6 sec eccentric with max iso hold)

  1. OTM x 12:

1)      8-10 HSPU (strict if possible)

2)      3-5 bar muscle ups

Posted in Workout of the Day

Tuesday, May 17, 2016

A. Back Squats – 5×5 at 75% of 1 RM
 
B. 3 rounds:
20 strict dips
20 strict CTB
10 TGUs, 75 lb barbell
 
Wednesday
 
In teams of 2:
 
75 WBs (14/20) while partner holds chin over bar
400 m run together
75 KBs (53/70) while partner holds support on rings
400 m run together
75 BJOs while partner holds top of deadlift (185/275)
400 m run together
Posted in Workout of the Day

Monday, May 16, 2016

A. 2 high hang squat cleans + 2 push jerks – Find a max
 
B. 600 m run
60 cal row
60 squats
400 m run
40 cal row
40 squats
200 m run
20 cal row
20 squats
 
Tuesday
 
A. Back Squats – 5×5 at 75% of 1 RM
 
B. 3 rounds:
20 strict dips
20 strict CTB
10 TGUs, 75 lb barbell
Posted in Workout of the Day

Friday, May 13, 2016

Competition
A. Pulling practice
Beg: 3 sets of max chin-up hold
Int: 3 sets of 4-6 reps of slow eccentric chin ups
Adv: 3 sets of max strict supine ring rows with 1 second pause at top or strict muscle ups

B. “CrossFit Linchpin Test 2”
3 Rounds of:
5 ring MUs
10 squat cleans (135/95) – 55% of 1 RM
20 box jumps (24/20)

Saturday

We are no longer posting workouts for Saturday, come on in and be surprised!

Posted in Workout of the Day

Thursday, May 12, 2016

Practice
A. Bulgarian Split Squats 3 x 5E (6 s eccentric)
 
B. 5 rounds:
250 m row
200 m run
Rest 1 minute
 
Friday, May 13, 2016
 
Competition
A. Pulling practice
Beg: 3 sets of max chin-up hold
Int: 3 sets of 4-6 reps of slow eccentric chin ups
Adv: 3 sets of max strict supine ring rows with 1 second pause at top or strict muscle ups
 
B. “CrossFit Linchpin Test 2”
3 Rounds of:
5 ring MUs
10 squat cleans (135/95) – 55% of 1 RM
20 box jumps (24/20)
Posted in Workout of the Day