Workout of the Day
A.
Toes to Bar and Progressions
B.
For time:
30-20-10 rep rounds of:
Row
Burpees to Target
Rest
30-20-10 rep rounds of:
Assault Bike
Burpees to Target
Basic everyday WODs.
A.
Toes to Bar and Progressions
B.
For time:
30-20-10 rep rounds of:
Row
Burpees to Target
Rest
30-20-10 rep rounds of:
Assault Bike
Burpees to Target
A.
Hang Snatch
B. (repeat)
AMRAP in 9 minutes:
3 squat snatches
9 box jumps
A.
Shoulder Press + Chin-ups
B.
Three rounds for cals/reps:
60 seconds of skiing for cals
rest 30 seconds
60 seconds of DB bench press (50s/35s)
rest 30 seconds
60 seconds chest to bar pull-ups
rest 30 seconds
Your score will be everything added up
Rx+ 70s/50s, ring muscle-ups
A.
Back Squat
B.
AMRAP in 12 minutes of:
12 front squats
36 double-unders
12 alt front rack reverse lunges
36 double-unders
A.
Shoulder Press + Chin-ups
B.
AMRAP in 14 minutes of:
8 Hanstand Push-ups
10 Pull-ups
8 Burpees to Target
Rest exactly 1 minute
A.
Back Squat
B.
For time:
60c Assault Bike
40 Wall-Balls
20 Squat Cleans
Hey folks,
Wednesday will have our normal schedule minus the 6a class and 7a Open Gym.
We’re supposed to have subzero temps around those times so it’s probably best no one risk driving to the gym just in case it gets icy.
9:30, 11:30, 3:30, 4:30 and 5:30 are on.
(12:30 open gym, too)
See you at the gym,
Evan Beach
A. (repeat)
40 minutes of working for 60 seconds, then resting for 60 seconds, complete:
100c Row
100 Box Jump Overs
100c Ski
100 Kettlebell Swings
Rx+ 10 BMU after each exercise
The roads – highways included – were atrocious today, and because of how cold it’s supposed to remain overnight, I doubt there will be much improvement by tomorrow. Nevertheless, if you have experience driving in these conditions and can make it to the gym safely, come on in and workout.
I, however, would not recommend coming to the gym if 1) you aren’t used to driving in this, and 2) if you don’t own a 4 wheel drive vehicle.
I’m hoping the roads are much more drivable by Wednesday, and if they are, expect to have our regular schedule back in order.
Thank you.
A.
Power Clean and Jerks
B. (repeat)
2016 CrossFit Games Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar
Rest EXACTLY 30 seconds after each round