Wednesday, October 23rd, 2013

Workout of the Day Skill Work Handstand Push Ups (strict & kipping) then “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups LEVEL 1 500m row 50 thrusters (bar/pvc pipe) 30 ring rows   LEVEL 2 35# banded pull ups   LEVEL 3 45#   Post your time to the Whiteboard.

Details

Saturday, October 19th, 2013

  Workout of the Day Starsky & Hutch Partner Workout! As many rounds as possible in 20 minutes. One person working at a time (except on the med ball carry). Partners must use the same equipment (unless there is a scaling issue). 20 ring push ups 40 dumbbell power snatches 120 single unders (double unders…

Details

Friday, October 18th, 2013

Workout of the Day Clean & Jerk Find your 1 rep max. then 10 minute AMRAP 1 rope climb 10 box jumps 100m run LEVEL 1 Modified rope climb (rig) 12″/plates   LEVEL 2 Modified rope climb (rig) 20″/12″   LEVEL 3 24″/20″   Post your rounds + additional reps to the Whiteboard.

Details

Wednesday, October 16th, 2013

Workout of the Day Bench Press Find your 1 rep max. then Push Ups 10, 10, 10, 10 then CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder-to-overhead  10 Deadlifts  15 Box jumps  LEVEL 1 65#/45# 12″/plates   LEVEL 2 85#/55# 20″/12″   LEVEL 3 115#/75#…

Details

“Thanksgiving with the Girls”

Workout of the Day In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps. For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat) 20 Air Squats Helen’s…

Details