CrossFit Workout – Wednesday 02/22/2017
Recovery WOD Wednesday Max effort row sprints and horizontal ring rows. Running will be an option, weather depending. Show up and see the numbers.
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WOD
CrossFit Workout – Tuesday 02/21/2017
Skill or strength: Barbell thruster Workout: Thruster/double under EMOM, for 14 minutes Alternating movements each minute, show up and see the numbers 6:30PM CrossFit LITE, available for all fitness levels. You can register for your first class free here on our website, First Trial Workout Free
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CrossFit Workout – Monday 02/20/2017
For time…. 800 Meter Row or Run 5 rounds of 5 DB Snatch R & L 35/25 10 Hand release pushup & 1/2 20 KB swing 55/40 30 bicycle crunch 18 minute time cap to get into round 5, finish the round you are in. ** Jacked 50/35 DBs Warmup: CrossFit Warmup, 10 reps each
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CrossFit Workout – Friday 02/17/2017
‘No Clock” Week grinds to an end today. The clock will be back on Saturday bright and early. Task List WOD, aka Friday Fun Day Rope Climbs Tire Flips Atlas stones, to shoulder Loaded carries Ab Wheel Rollouts Partition any way, show up and see the numbers. We will have an alternate WOD for those
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CrossFit Workout – Thursday 02/16/2017
“No Clock” Week continues Strength: DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD: 5 rounds, not for time of 5 kick to handstand (3-5 second hold each) 10 burpee broad jump, 4′ minimum 500 Meter row Warmup: 4 rounds, 10 reps each of shoulder rollout – pvc overhead squat – pvc strict pushup
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CrossFit Workout – Wednesday 02/15/2017
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets. Skill: Muscle-up transitions 3×5 Muscle-up transitions Warmup & AfterWOD will be on the Whiteboard. ** We have an impromtu All
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CrossFit Workout – Tuesday 02/14/2017
“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”, not for time 30 reps – power snatch 135/95 The objective today is to increase the bar weight closer to the Rx’d weights with no concern for how long it
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CrossFit Workout – Monday 02/13/2017
“No Clock” Week. We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts with no concern for the time to complete the day’s routine. Warmup: 3 rounds of 400 meter row, 5 – 1 inchworm into 2 piked pushups, 5 – shoulder circles
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