Thursday, February 7, 2019

Workout of the Day

A.
Double-Unders
Against a 8 minute clock complete:
25 unbroken double-unders

Score is total rounds

B.
Every minute, for 10 minutes:
Minute 1: 15 / 12 Calories on Ski Erg
Minute 2: Max V-ups

Rest 3 minutes, then:

C.
Every minute, for 10 minutes
Minute 1: 15 / 12 Calories on Rower
Minute 2: Max Bar Muscle-ups

Rx+ 18/15 calories

Wednesday, February 6, 2019

Noble and Ari

The CrossFit Games Open is TWO WEEKS AWAY! Register HERE

Workout of the Day

A.
Power Clean & Jerk
Every 90 seconds, for 18 minutes:
1 power clean + 1 jerk (split or power)

B.
CrossFit Games Open Workout 15.4
AMRAP in 8 minutes of:
3-6-9-12-15-18-21-24 etc of Handstand Push-ups
3-3-3-6-6-6-9-9-9 etc of Power Cleans (185 / 125)

Scaled:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Masters
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Tuesday, February 5, 2019

Who this is?

The CrossFit Games Open is TWO WEEKS AWAY! Register HERE

Workout of the Day

A.
Bench Press
Every minute, for 12 minutes:
Min 1: 6 Bench Press
Min 2: 6 Bent Over Rows

Build in load

B.
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)

Monday, February 4, 2019

B. Smith

The CrossFit Games Open is THREE WEEKS AWAY! Register HERE

Workout of the Day

A.
Front Rack Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps
Start light and build in load

After each set: 10 DB box step overs 

B.
CrossFit Games Open Workout 11.6, 12.5, and 18.5
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

C.
Optional:
For time:
1 mile run

Saturday, February 2, 2019

Raf

Workout of the Day

A.
In teams of two, with only one person working at a time:
6 minutes of Calories on Ski Erg
4 minutes of Toes to Bar

B.
6 minutes of Running 150m Sprints
4 minutes of Devil Presses (35s/20s)

C.
6 minutes of Calories on Rower
4 minutes of Weighted Sit-ups

Friday, February 1, 2019

Seth

The CrossFit Games Open is THREE WEEKS AWAY! Register HERE

Workout of the Day

A.
3 Position Snatch
Every 2 minutes, for 14 minutes:
1 snatch from high hang + 1 snatch from mid hang + 1 snatch from floor

B.
Five rounds for time of:
3 Power Snatches (135 / 95)
6 Overhead Squats
9 Burpees Over the Bar

Masters: 85/55, burpees
Rx+ 165/110, Bar facing burpees

Thursday, January 31, 2019

Liz

Workout of the Day

A.
Clean and Jerk
Every 90 seconds, for 18 minutes (12 sets):
1 squat clean and 1 jerk (split or power)

Start light and build by feel

B.
“Jiggles”
Last done: 3/2018
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders

Rx+ 205 / 130, 30 / 20

Wednesday, January 30, 2019

The first of many Ski workouts is happening today!

The CrossFit Games Open is THREE WEEKS AWAY! Register HERE

Workout of the Day

A.
Ski Erg
Every 2 minutes, for 20 minutes (10 sets):
150/125m Sprint

B.
Five rounds of:
1 Minute of Skiing for Calories
1 Minute of Alt Dumbbell Snatches (50 / 35)
Rest 1 minute

Each round will be scored for cals & reps

Masters: 35/20
Rx+ 70/50

Tuesday, January 29, 2019

Josh

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 5 reps
Start light and build

B.
CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead
9 Toes to Bar

 

Monday, January 28, 2019

Workout of the Day

A.
Front Squat
Every minute, for 12 minutes:
Minute 1: 2 Tempo Front Squats (33X1)
Minute 2: 3 Front Squats

B.
AMRAP in 15 minutes of:
Run 400m
20 Alternating Front Rack Lunges (95 / 65)
20 Chest to Bar Pull-ups

At minute 0:00, 5:00, and 10:00:
Run 400m (pick up where you left off)

Score is total rounds and reps of lunges/pu

Masters: 65/45
Rx+ overhead lunges, 10/6 ring mu