Category Archives: Workout of the Day

Wednesday, October 8, 2014

Workout: Three rounds for time of:
25 Kettlebell swings (55,70)
25 GHD Sit-ups
25 Goodmornings (65,45)
25 Knees to Elbows

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Elizabeth in the books!

 

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Tuesday, October 7, 2014

Workout: Front Squat 5-5-5-5-5 reps

Accessory: Three rounds, alternating:
:30 Handstand Hold
:30 Squat Hold

 

tom run

Tom ran the Portland 1/2 Marathon in 2 hours and 3 minutes!

Good job Tom!!

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Monday, October 6, 2014

Workout: “Elizabeth”

21-15-9 reps of:
Squat Clean (135,95)
Ring dips

Accessory: Accumulate 50 Toe to Bar

How many burpees and pull ups

do you find in this video?

Good job CFBT, keep up the great work!

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October 4, 2014

Workout: Three rounds:
10 Deadlifts (275, 185)
50 Double Unders

Accessory: Accumulate 30 Strict Pull-ups and 60 Push-ups

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Lia teaching the Shoulder Press

 

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October 3, 2014

Workout: Five rounds of:
20 GHD Sit-ups
5 Push jerk

Accessory: 3×15 Hip Extensions

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Trainer Joe getting the work in.

 

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Thursday, October 2, 2014

Workout: Three rounds for time of:
6 Muscle-ups
30 Wallball shots (20,14)
12 Handstand push-ups
15 Power Cleans (135,95)

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 Eric teaching BootCamp how to successfully accomplish

150 Burpees for time.

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Wednesday, October 1, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Reverse Tabata L-Sit hold

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L-Sits and Handstand walks IMG_20140930_202235

in Gymnastics Class.

Tuesday nights at 7:30pm

 

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Tuesday, September 30, 2014

Workout: Test a Benchmark WOD or make up a missed workout


CrossFit Options:Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

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Good looking Wall Walks!

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Monday, September 29, 2014

Skill: Weighted pull-ups 1-1-1-1-1-1-1 reps

Workout: With a continuously running clock, complete 1 Burpee pull-ups on the first minute, 2 Burpee pull-ups on the second min, 3 on the third minute. Continue until you can no longer complete the designated number of reps in a given minute.

Accessory: 3×15 Butterfly Abmat Sit-ups

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Squats!!

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Saturday, September 26, 2014

Workout: Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps (24,20)

Time Cap: 20 minutes

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The Sumo Deadlift High Pull by Gabe

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