Category Archives: Workout of the Day

Saturday, November 15, 2014

Workout: Two Rounds for time:

100 Double-unders
50 Abmat sit-ups
25 Push press (95,65)
25 Calories Rowing

Accessory: 3×12 Barbell Goodmornings

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Chalk Talk with Trainer Eric

during the CrossFit Basics Class

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Friday, November 14, 2014

Workout: 5 rounds for time:
20 Wall ball shots (20,14)
10 Hang Power Cleans (155,105)

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A friendly reminder to keep the evening of

December 4th open!!

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Thursday, November 13, 2014

Workout: Complete as many rounds as possible in 10 minutes of:
12 Back Squats (135, 95)
4 Muscle-ups

IMG_20141105_185748Excellent Plank Holds!!

 

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Wednesday, November 12, 2014

Workout: Snatch 1-1-1-1-1-1-1 reps

THEN

“Isabel”
For time:
30 Snatches (135, 95)

Time Cap: 5 minutes

 

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Master Lincoln and his Olympic Lifting Class

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Tuesday, November 11, 2014

Workout: “The Filthy Fifty”
For time:
50 Box jumps (24″, 20″)
50 Jumping pull-ups
50 Kettlebell Swings (35)
50 Steps walking lunge
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double-unders

Time Cap: 30 minutes

Scott is smoking from the Park Workout!

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Monday, November 10, 2014

Workout:  “Diane”
21-15-9 reps of:
Deadlift (225,155)
Handstand push-ups

Time Cap: 10 minutes

Accessory: Row 1,000m at 70%-80% Effort

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Congrats to Koush and Erin!!

Today’s Noon Class has been 

changed to 1pm.

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Saturday, November 8, 2014

Park Workout: Complete as many rounds as possible in twenty five minutes of:
5 Burpee Broad Jumps
200 meter Sprint

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9:30am CrossFit Class

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

____(All athletes are welcome to attend!)_____

 

Monday, November 10th, 12pm CrossFit Class

will be taking place at 1pm.

 

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Friday, November 7, 2014

Workout: Complete as many rounds as possible in two minutes of:
Max reps Clean and Jerks (135,95)

Right into-

Complete as many rounds as possible in ten minutes of Cindy:
(5 Pull-ups, 10 Push-ups, 15 Squats)

Right into-

Complete as many rounds as possible in two minutes of:
Max reps Clean and Jerks

Accessory: Accumulate 3 minutes in a plank hold

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Joe G, Max, and Kellen ready to throw down!

Saturday, November 8th

9:30am CrossFit Class

will be held at Olympic Sculpture Park.

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

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Thursday, November 6, 2014

Workout: Front Squat: 3-3-3-3-3-3-3 reps

Accessory: Spend 15 minutes working on a skill to help you achieve a goal on the goal board.

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Mr. and Mrs Herscher

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Wednesday, November 5, 2014

Workout: Four rounds for max reps of:
1 minute Row for max calories
1 minute max double-unders
1 minute max hollow rocks
1 minute max handstand push-ups
1 minute rest

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Saturday, November 8th, 9:30am CrossFit Class

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

____(All athletes are welcome to attend!)_____

 

Monday, November 10th the 12pm CrossFit Class

will be taking place at 1pm.

And….

Keep the evening of Thursday, December 4th open…more info to come!

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