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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Thursday, March 12th, 2015

Workout of the Day Max Height Box Jump Max Distance Broad Jump then 3 Rounds 1min on of each: Candlesticks Push ups MB shuttle runs KB Press Level 1 3 Rounds 1min on of each: Candlesticks Banded Push ups MB shuttle runs (10#) KB Press (18#/9#) Level 2 3 Rounds 1min on each Candlesticks Banded…

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Wednesday, March 11th, 2015

Workout Of The Day Muscle Up Progressions then 6 minutes 500m Row then, AMRAP 9 Deadlift  6 Hang Clean  3 Shoulder to Overhead  Level 1 Muscle Up Progressions then 6 minutes 500m Row then, AMRAP 9 Deadlift 55#/35# 6 Hang Clean 55#/35# 3 Shoulder to Overhead 55#/35# Level 2 Muscle up Progressions then 6 minutes…

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Tuesday, March 10th, 2015

Workout of The Day Overhead Squat Find your 3 rep max. then Complete For Time: 25 Lunges 25 Pull-ups 25 Box Jumps  25 DU 25 Ring Dips 25 Knees 2 Elbows 25 KB Swings  25 Sit Ups 25 Pistols 25 Burpees Level 1 Overhead Squat Find your 3 rep max. then Complete For Time: 25…

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Monday, March 9th, 2015

Workout of the Day Sumo Deadlift Find your 1 rep max. then 10min AMRAP 1 Rope Climb 10 Wall Balls  20 DU’s Level 1 Sumo Deadlift Find your 1 rep max. then 10min AMRAP 2 Modified rope climbs on rig 10 Wall Balls 10#/4# 20 Single Skips Level 2 Sumo Deadlift Find your 1 rep…

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