HAPPY BIRTHDAY ANETTE!!!

Workout of the Day Partner WOD: Complete the Following For Time 1) 1000m row Partner holds rack position (135#, 95#) 2) 100kb swings (Green, Yellow) Partner hangs from rig 3) 100 Box Jumps (24″/20″) Partner holds ring support Post your scores to the Whiteboard.

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Wednesday, March 4th, 2015

Workout of the Day “Make a concerted effort to be barefoot as much as possible in order to strengthen and mobilize your feet.” 6 sets of: Snatch DL 3 reps Snatch Pull 3 reps then 3min 200m run max pull ups 30sec REST 3min 200m run max box jumps 30sec REST 3min 200m run max…

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Tuesday, March 3rd, 2015

Workout of the Day “Our bodies tend to mold themselves into the positions in which we spend the most time.” ~ #getmoving! Back Squat Find your 5 rep max. then DU clinic: 5 x 2min max consecutive then “Grace” 30 reps for time: Clean and Jerk  Post your scores to the Whiteboard.

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Monday, March 2nd, 2015

Workout of the Day “Your tissues can change, your joints can change, and you can change.” Pull Ups 3, 3, 3 then Chin Ups 3, 3, 3 then Ring Dips 3, 3, 3 then Pistols 3, 3, 3 (per leg) then 15 minute AMRAP 5 Burpees 10 Wall Balls 15 Box Jumps 20 Sit Ups…

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CrossFit Open 15.1

Workout of the Day CrossFit Open 15.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75…

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Thursday, February 26th, 2015

Workout of the Day “The Squat is King, the Push-up is Queen” ~ Carl Paoli Handstand Push Ups 5RM then Tabata: Ring Support Holds (8 rounds: 10sec On, 20sec off) then EMOM: 10min Odd: 7 Deadlifts at 65% of 1RM Even: 50 Double unders Level 1: 50% of 1RM, 15 DU’s/50 singles Level 2: 60%…

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