Friday, August 29th, 2014

Workout of the Day Front Squat Find your 3 rep max. then 12min AMRAP 1 Rope Climb 300m Run 12 SDLHP   LEVEL 1: 65#/45# or KB, modified rope climb on rig LEVEL 2: 75#, 55#, 10′ rope climb LEVEL 3: 95#/65#, Rx’d rope climbs     Post your ROUNDS to the Whiteboard.    

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Thursday, August 28th, 2014

Workout of the Day “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. LEVEL 1: 50 Reps of each movement, scale with bands and/or ring rows as needed LEVEL 2: 75 Reps of each movement, scale with bands as needed LEVEL 2.5:…

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Wednesday, August 27th, 2014

Workout of the Day Forward Rolls Handstand to forward roll Handstand walk to forward roll then Complete the following with a partner: *switch roles every time one partner completes the required reps* 5min AMRAP 40 DU’s partner holds plank 1min REST 5min AMRAP 10 Candlesticks partner holds ring support 1min REST 5min AMRAP 15 Wall…

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Monday, August 25th, 2014

Workout of the Day Push Press Find your 5 rep max. then Complete For Time: 21 Front Squats 21 KBS 400m Run 15 Front Squats 15 KBS 400m Run 9 Front Squats 9 KBS 400m Run LEVEL 1: 65#/45#, 35#, 26# LEVEL 2: 95#/75#, 53#/35# LEVEL 3: 135#/95#, 70#/53#   Post your TIME to the Whiteboard.

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Saturday, August 23rd, 2014

Workout of the Day “Buddy Beatdown” Each partner must complete the required number of rounds for each: 3 Rounds 400m Row Partner = AMRAP of front rack lunges 5 Rounds 2 Rope Climbs Partner = AMRAP of burpees 7 Rounds 200m Run Partner = AMRAP of ball slams *Score = Total Reps vs. Partners Total…

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Friday, August 22nd, 2014

Workout of the Day Tabata: 8 Rounds – 10sec on 20sec rest Ring Support Holds then Bench Press Find your 3 rep max. then CrossFit Games Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps  12 Push press  9 Toes-to-bar LEVEL 1: 65#/45#, 20″/12″ LEVEL 2:…

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