CrossFit Workout – Saturday 02/11/2017
Results:
CrossFit Workout – Saturday 02/11/2017 Read More »
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout from the past week, or use today as an Open Gym format to work on skills/drills/weaknesses. WEEKEND UPDATE: ** We sent our February Member email newsletter Thursday afternoon. If you
CrossFit Workout – Friday 02/10/2017 Read More »
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is
CrossFit Workout – Thursday 02/09/2017 Read More »
Skill or Strength: Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout Skill: 5 rep tempo front squats, 42×1. Increase weight as form allows. Target 50%-60% of 1 rep max. Conditioning WOD: On the board
CrossFit Workout – Wednesday 02/08/17 Read More »
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see the numbers.
CrossFit Workout – Tuesday 02/07/2017 Read More »
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ? Sneak Peek for the Week: Tuesday: Barbell press 1RM plus a hang clean met con Wednesday: Strength or skill, Front squats Thursday: Rowing Helen++ (5 rounds) Friday: Box jumps, sumo
CrossFit Workout – Monday 02/06/2017 Read More »
We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and be ready to start at one of the following times. Deck of cards, Workout start at 8:20am 9:00am 9:40am 10:20am Note, the workout clock starts at the
CrossFit Workout – Saturday 02/04/2017 Read More »
Ground Hog Day continues…… You can do Thursday’s Deadlift WOD or Wednesday’s Rowing Pyramid WOD or Friday’s Nasty All/Abs Recovery WOD Show up and see the details. **We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and
CrossFit Workout – Friday 02/03/2017 Read More »
Choice for Groundhog’s Day. You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD: Strength: Deadlift 5-5-5-5-5 rest 2 minutes after each set of DLs Prior to sets 1 through 4, perform Max rep double unders in 90 seconds and then immediately start your set of 5 deadlifts. Increase weight each set as
CrossFit Workout – Thursday 02/02/2017 Read More »
Strength: DB incline bench press 10-10-10-10 WOD: 5 round pyramid, for time Row 250-500-750-500-250 meters Ball Slam 15-30-50-30-15 reps Burpee 10-20-25-20-15 reps Cool Down: 50 hollow rolls, not for time
CrossFit Workout – Wednesday 02/01/2017 Read More »