Tuesday, March 24th, 2015

Workout of the Day Deadlift Find your 1 rep max. 12min Ladder 3, 6, 9, 12… and so on. Wall Balls  Burpees **All sets must be unbroken…otherwise re-do that round** Level 1 12min Ladder 3, 6, 9, 12 Wall Balls 10#/4# Burpees **All sets must be unbroken…otherwise re-do that round** Level 2 12min Ladder 3,…

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It’s a FRANtastic Day!

Workout of the Day Thruster 10RM **work on efficiency** Pull Up String together as many as you can **Advanced athletes work on kipping or butterfly** “Fran” 21-15-9 reps, for time: Thruster  Pull-ups Level 1 “Fran” 21-15-9 reps, for time: Thruster 45#/35# or pvc Ring Rows Level 2 “Fran” 21-15-9 reps, for time: Thruster 65#/45# Pull-ups…

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Saturday, March 21st, 2015

Workout of the Day In Partners: Complete the following, dividing reps any way you choose: 100 Wall Balls 90 DU’s 80 MB Sit Ups 70 KB Swings 60 Push Ups 50 Wall Balls 40 Pull Ups 30 Box Jumps 20 Ring Dips 10 Burpee Pull Ups Post your scores to the Whiteboard.

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CrossFit Open 15.4

CrossFit Games Open Workout 15.4 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 reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12…

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Thursday, March 19th, 2015

Workout of the Day Shoulder Press Find your 1 rep max. 7min 800m run Max Rep Lunges 5min 400m run Max Rep Deadlift 3min 200m run Max Rep Burpees Level 1 7min 800m run Max Rep Lunges 5min 400m run Max Rep Deadlift 55#/35# 3min 200m run Max Rep Burpees Level 2 7min 800m run…

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Wednesday, March 18th, 2015

Workout of the Day Snatch Find your 3 rep max. 8min AMRAP 4 Pull Ups 8 Squats 12 KB Swings Level 1 8min AMRAP 4 Banded Pull Ups/Ring Rows 8 Squats 12 KB Swings 26#/18# Level 2 8min AMRAP 4 C2B Pull Up/Chin Ups 8 Goblet Squats 35#/26# 12 KB Swings 35#/26# Level 3 8min…

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HAPPY ST. PATRICK’S DAY!!!

Workout of the Day Front Squat Find your 1 rep max. 5 rounds for time of: 17 Box Jumps  17 Medicine Ball Cleans  17 Sit-up 100 m Run (backwards) 100 m Run Level 1 5 rounds for time of: 17 Box Jumps 20″/12″ 17 Medicine Ball Cleans 15#/10# 17 Sit-up 100 m Run (backwards) 100…

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CrossFit Open 15.3

Workout of the Day CrossFit Open 15.3 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, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders…

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