Saturday, August 29, 2015

“Sweat-Fest Team WOD”

In mixed pairs complete:

20 HSPU while partner hold Handstand

20 back squats, synchronized, 85/115lbs

20 T2B, synchronized

200m run together

20 HSPU while partner hold Handstand

20 front squats, synchronized

20 T2B, synchronized

200m run together

20 HSPU while partner hold Handstand

20 OHS, synchronized

20 T2B, synchronized

200m run together

Posted in Workout of the Day

Friday, August 28, 2015

  1. Build to a max squat clean for the day
  2. 5 rounds for time of:

    25 wall balls, 14/20lbs

    10 deadlifts, 135/225lbs

Posted in Workout of the Day

Thursday, August 27, 2015

  1. Find your 1 RM Push Press for the day
  2. Buy-in 1000m row

    3 rounds of:

    15 thrusters, 65/95lbs

    30 DU

Posted in Workout of the Day

CrossFit Teens and CrossFit Kids

  1. Effective September 1st, CrossFit teens will be increasing to $80/month
    2nd – we will be starting crossfit kids. CrossFit teens runs Monday, Wednesday and Friday from 4:30-5:30

CrossFit  kids will be starting on October 6th. Children ages 6-12 must register for 3 months

for $200. We are only taking 12 kids so if parents want a spot they need to contact the gym or Coach Tara to put down a deposit.

Posted in Workout of the Day

Wednesday, August 26, 2015

In teams of 3, one person working at a time, complete:

75 box jumps, 20/24”75 box jumps

100 calorie row

50 snatches, 95/135lbs

100 calorie row

 

Posted in Workout of the Day

Monday, August 24, 2015

 

Find your 1RM weighted pull up

WOD
21-15-9
Back Squat, 135/185lbs
KBS, 53/70lbs
Rest 5 minutes
12-9-6
Front Squat, 115/155lbs
C2B
Rest 5 minutes
9-6-3
OHS, 95/135lbs
HSPU

Posted in Workout of the Day

Saturday, August 22, 2015

For time:
100 DU
9 push jerk, 115/185lbs
21 strict HSPU
100 DU
9 squat clean
21 strict HSPU
100 DU
9 thruster
21 strict HSPU

Posted in Workout of the Day

Friday, August 21, 2015

Snatch balance + OHS, 3 second pause at the bottom for each. Build to a heavy single if technique is good
For time:
800m run
15 deadlifts, 135/225lbs
30 HR push ups
400m run
10 deadlifts
20 HR push ups
200m run
5 deadlifts
10 HR push ups

Posted in Workout of the Day

Thursday, August 19, 2015

Muscle up practice

WOD:
18 minute AMRAP of:
200m run
12 burpee box jump overs, 20/24”

Posted in Workout of the Day

Wednesday, August 19, 2015

Wednesday August 19th
Split Jerk – build to a heavy single for the day. If technique is off, stay light and focus on speed

WOD
5 rounds for time of:
25 wall balls, 14/20lbs
25 KBS, 35/53lbs

Posted in Workout of the Day