HAPPY BIRTHDAY LORENDA!!!

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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Monday, January 27th, 2014

Workout of the Day Power Clean Find your 10 rep max then Complete For Time: 10 000lbs from ground to overhead 55lb= 181 reps 65lb= 154 reps 75lb= 133 reps 85lb= 118 reps 95lb= 105 reps 115lb= 86 reps 125lb= 80 reps 135lb= 74 reps 145lb= 69 reps 155lb= 65 reps 165lb= 61 reps 175lb=…

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Saturday, January 25th, 2014

Workout of the Day “Deck of Death” The suit on the card refers to one of the exercises: push up, sit ups, lunges, or box jumps. Face cards = 10 reps and aces = 15 reps, Jokers = 15 burpees One partner rows 200m, while the other works their way through the deck. When the…

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Wednesday, January 22nd, 2014

Workout of the Day Shoulder Press Find your 3 rep max. 3, 3, 3, 3, 3, 3 then CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk  3 Toes-to-bar 6 Clean and jerk  6 Toes-to-bar 9 Clean and jerk  9 Toes-to-bar 12…

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Monday, January 20th, 2014

Workout of the Day EMOM- 12 minutes *Begin with 70% of 1RM power clean weight – increase weight by 5# every 2 minutes. Continue until you cannot complete the reps within the minute* Option #1: 1 squat clean + 2 front squats Option #2: 1 power clean + 3 front squats MOBILITY **Compare scores to…

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