Wednesday, May 22, 2013

Workout of the Day Strict pull ups 4 sets of max # of reps then “Air Force” (95#, 65#) Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 4 burpees :)** then Shoulder Mobility

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Monday, May 20, 2013

Workout of the Day CrossFit Dodgeball Warm Up!!! then In teams of two, you will progress through the CrossFit Games Regionals Workouts (Day One.) Combined score for each event counts for the total. First, “Jackie” : 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups – Rest 3:00 – Then, 7:00 to complete a…

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Grand Opening Workout! Fight GONE BAD!

If you’ve got some time, be sure to drop in and check out our Grand Opening Open House.  Here’s the workout we’re going to do: 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…

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Friday, May 17, 2013

Workout of the Day Skill: Hang Clean: 5 reps, 5 sets Learn the turkish getup then WOD: 15 minute partner AMRAP Partner A Holds a barbell in the rack position (85% of 1RM of power clean) While… Partner B completes 10 pull ups 10 air squats 10 burpees Then partners switch roles. Total Score =…

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Tuesday, May 14, 2013

Workout of the Day Skill: SDLHP 4 sets of 8 reps Learn ring dips and GHD Situps then 2 rounds of 2 minutes of each: Ring dips GHD sit ups KB swings Row (reps = # of meters rowed) 1 min rest between rounds Total Score = Total number of reps  

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Monday, May 13, 2013

Workout of the Day Skill: Overhead Squat 5, 3, 3, 3, 2, 2, 1 start at 75% of 1RM Learn ball slams then 5 rounds FT 10 Deadlifts (Lower of 115#/75# or 60% of 1RM Push Press) 6 Shoulder to Overhead (Lower of 115# or 60% of 1RM Push Press) 10 Ball slams

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