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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HAPPY BIRTHDAY BEV!

Workout of the Day Team WOD: 3 Rounds Each Partner: 400m Run 21 KB Swings, 12 Pull-ups One partner runs while the other completes 21, 12. Once each is done switch for 3 total rounds a piece. Rest 3:00 3 Rounds Each Partner: 10 Shoulder to Overhead (95#/65#) 5 Burpees One partner works each movement,…

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Friday, February 20th, 2015

Workout of the Day “Macho Man” Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks Level 1: 70% go 1RM Shoulder Press Level 2: 70% of 1RM Push Press Level 3: 70% of 1RM Split Jerk (no more than 185#/135#)   GOAL WORK & MOB   Post…

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