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Workout of the Day

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Friday March 10, 2017

Open Workout 17.3!!!

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Thursday March, 9 2017

Goat Day
Rotating EMOM x 15
minute 1: Goat 1
minute 2: Goat 2
minute 3: Goat 3

Tabata Hip Extension
Tabata Sit-up

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Wednesday, March 8, 2017

Strength: Bent Over Row
a. build to a heavy 5
b. 2 x 5 @ 90%
c. Tempo Bent Over Row 3 x 10 @ 40-50%
*rest 40 seconds between sets
**Tempo to be performed at 2 second descent, no pause, 2 second ascent, no pause at the top

Accessory: 2 Rounds For Quality
30 Second Reverse Flies
-30 second rest-
30 Second GHD Sit-ups
-30 second rest-
30 Seconds Upright Row 75/55
-30 second rest-
30 Second Dumbbell Lateral Raises
-30 second rest
30 Second Barbell Rollout
-30 second rest

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Tuesday March 7, 2017

Teams of 2
For Time: 3 Rounds
50 Back Squats 185/135
75 Calorie Row
100 Double Unders
*squats can be taken from a rack, if necessary

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Monday March 6, 2017

Gymnastics: 10 minutes to accumulate max strict HSPU and max strict Pull-ups. 
*3 attempts at each movement. Add reps from the 3 attempts a total score.
WOD
For Total Reps: AMRAP 10
15 Kettlebell Swings 70/53
10 Push Press 95/65
15 Box Jump Overs 24/20

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Friday, March 3, 2017

OPEN WORKOUT 17.2
FRIDAY NIGHT LIGHTS 6pm!

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Saturday February 25, 2017

AMRAP 25
500m row
40 Wallballs 20/14
40 Double Unders
30 Push Jerks 95/65
30 Box Jump Overs 24/20
20 Overhead Squats 95/65
20 Walking Lunge Steps, per leg

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Friday February 24, 2017

OPENS 17.1 WORKOUT!!! 

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Thursday February 23, 2017

5 Rounds, for max reps:
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Calorie Row
1:00 Rest

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Wednesday February 22, 2017

CrossFit Total
At 0:00, Build to a 1 RM Back Squat
At 15:00, Build to a 1 RM Press
At 25:00, Build to a 1 RM Deadlift

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