Wednesday, June 8th, 2016

Workout of the Day 1 Power Snatch + 1 Full Snatch E2MOM x 10 rounds then Skill: Toes to Bar then 4 rounds 45 seconds on, 15 seconds off: Tire Slams Box Jumps Toes to Bar 1 minute rest Level 1: 20/15″, K2E Level 2: 24/20″, K2E Level 3: 30/24″, T2B Post your scores to…

Tuesday, June 7th, 2016

Workout of the Day Back Squat Find your 3 rep max. then 12 Minute AMRAP: 100 m Sprint 9 Sumo Dead Lift High Pulls 9 Burpee Over Barbell 1 Rope Climb Level 1: 55/35, 2 modified rope ascents Level 2: 75/55, 1/2 rope ascents Level 3: 95/65, full rope ascents Post your scores to the…

Saturday, June 4th, 2016

Workout of the Day 25 minute AMRAP: 2 Rope Climbs 6 Thrusters 12 Box Jumps Partner 1 completes as many rounds as possible of the above AMRAP while partner 2 runs 400 m. Then partner 2 picks up where partner 1 left off while partner 1 runs 400 m. Score is total rounds in 25…

Happy Birthday, Sharon!

Workout of the Day Clean & Jerk Find your 1 rep max. E2MOM x 10 rounds then 30 second on, 30 second rest: Burpees Ring Rows Medball Cleans 3 rounds, with 1 minute of rest between the rounds.   Coach’s Tips: The goal of this workout is to push your metabolic threshold. You get rest…

Thursday, June 2nd, 2016

Workout of the Day Skill: Bulgarian Split Squats: 10 reps x 3 sets then AMRAP in 25 minutes: 25 DUs 25 kb swings 25 sit ups 25 box jumps 25 push ups 25 bulgarian split squats Level 1: singles, 25/10# kb, sit ups, 18/12″ BJ, box push ups Level 2: DU attempts, 35/25# kb, sit ups, 20/18″,…

Happy Birthday, Coach Rick!

Workout of the Day Front Squat 8, 8, 8, 8, 8 then CrossFit Games Open Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (75lb / 45lb) 30 Snatch (135lb / 75lb) 30 Snatch (165lb / 100lb) Snatch (210lb / 120lb), as many reps as…

Tuesday, May 31st, 2016

Workout of the Day Dips: 5, 5, 5 then Chin Ups: 5, 5, 5 then “Mr. Joshua” 5 rounds for time of: Run 400 meters 30 Glute-ham sit-ups 15 Deadlifts (250 lbs) Level 1: sit ups and use 0.45 – 0.65 # per # of bodyweight on your dead lifts. Level 2: sit ups, and…

Monday, May 30th, 2016

Workout of the Day Bench Press 5, 5, 5, 5, 5 then 3 rounds for time: 50 DUs 30 OH Walking Lunges 10 Chest to bar pull ups Level 1: singles, 35/15# plate, jumping C2B pull ups Level 2: DU attempts, 55/35# barbell, banded C2B pull ups Level 3: DUs, 75/55# barbell, C2B pull ups…