CrossFit Workout – Friday 01/20/2017
For time 1200 meter row then 3 rounds of 21 thruster 45/35 100 single unders 50 double unders then 800 meter row
CrossFit Workout – Friday 01/20/2017 Read More »
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WOD
CrossFit Workout – Thursday 01/19/2017
4 rounds, not for time KB Turkish Get-up 5R & 5L 30 1-arm KB swing rest as needed between rounds. Increase weight each round, swing same KB used in each round. Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way. Mobility: Coach’s Choice AfterWOD: Coach’s
CrossFit Workout – Thursday 01/19/2017 Read More »
CrossFit Workout – Wednesday 01/18/2017
Strength or Skill: Barbell front rack lunge 5R+5L WOD/Conditioning: A nasty little air squat & burpee combo
CrossFit Workout – Wednesday 01/18/2017 Read More »
CrossFit Workout – Tuesday 01/17/2017
Skill or Strength: Clean & jerk WOD: EMOM for 10 minutes 5 power cleans + 1 jerk 135/95 AfterWOD: 3 programmed stretches, on whiteboard
CrossFit Workout – Tuesday 01/17/2017 Read More »
CrossFit Workout – Monday 01/16/2017
1 – 500 meter row sprint, max effort, for time 2 – 4 rounds, for time, of 3 chest to bar weighted pull-up 6 chest to deck strict pushup w/plank jack 9 deadlift 135/95 12 weighted situp 3x then 300 meter row AfterWOD: 100 air squats, for time Sneak Peek for the Week: Tuesday: Power
CrossFit Workout – Monday 01/16/2017 Read More »
CrossFit Workout – Saturday 01/14/2017
Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust While your partner rows for max calories Team score is total time less 1 second for each calorie rowed. Ex., 300 calories overall total for 4 rounds, team total, reduce
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CrossFit Workout – Friday 01/13/2017
Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as Open Gym to work on skills and weaknesses. *** Don’t forget tomorrow, Saturday January 14, 2017, is our Annual Holiday and Member Appreciation Party from 2:00pm-5:00pm at Bay Lanes. All
CrossFit Workout – Friday 01/13/2017 Read More »
CrossFit Workout – Thursday 01/12/2017
Strength: DB incline bench press 5-5-5-5-5 find 5RM Recovery WOD: 4 rounds for time of 30 hollow rock 300M row 30 hollow roll 30 jumping pullup AfterWOD: 5-10 minutes, stretch or roll
CrossFit Workout – Thursday 01/12/2017 Read More »
CrossFit Workout – Wednesday 01/11/2017
4 rounds, rest as needed 3-2-1 reps of deadlift & box jump Start round 1 at 60% of 1RM, target 80+% of 1RM in 4th round AfterWOD: 4 minute, max reps, burpee pullup
CrossFit Workout – Wednesday 01/11/2017 Read More »
CrossFit Workout – Tuesday 1/10/17
[vc_row][vc_column][vc_column_text] Strength or Skill: Snatch Workout: Hanging Randy, for time 75 hang power snatch 75/55[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 1/10/17 Read More »
