Monday, March 30th, 2015

Workout of the Day Snatch Grip Push Press 3RM then Snatch Balance Find your 3 rep max. then 10min AMRAP As many T2B **Every time you come off the bar run 200m** Level 1 Snatch Grip Push Press 3RM then Snatch Balance Find your 3 rep max. then 10min AMRAP As many K2N **Every time…

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CrossFit Open 15.5

CrossFit Games Open Workout 15.5 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) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. SCALED (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49,…

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Thursday, March 26th, 2015

Workout of the Day EMOM: 20min Odd minute:  1 Power Clean 2 Front Squats 3 Push Press Even minute: 10 Burpees Level 1 EMOM: 20min Odd minute: 75#/45# 1 Power Clean 2 Front Squats 3 Push Press Even minute: 10 Burpees Level 2 EMOM: 20min Odd minute: 105#/75# 1 Clean 2 Front Squats 3 Shoulder…

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Wednesday, March 25th, 2015

Workout of the Day Tabata: Handstand Holds 6 Rounds: 30sec ON, 30sec OFF Tabata: False Grip Holds 6 Rounds: 10sec On, 20sec Off 10 minutes 1000m ROW then, AMRAP 5 Push Ups 10 Box Jumps  15 Sit Ups Level 1 10 minutes 1000m ROW then, AMRAP 5 Banded Push Ups 10 Box Jumps 20″/12″ 15…

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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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