Category Archives: Workout of the Day

Tuesday, June 17, 2014

Workout: Overhead Squat: 10-10-10-10 reps

Accessory: Accumulate 3 minutes in a handstand hold.

photo (5)The Saturday 9:30am CrossFit Class is all smiles after their workout.

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Monday, June 16, 2014

Workout: 5 rounds for time of:
400-meter Run
15 Thrusters (95,65)

Time Cap: 25 minutes

Accessory: 2×20 Slow and Controlled Abmat Sit-ups
2×10 Hip Extensions

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Saturday, June 15, 2014

Workout: 

0-7 Minutes:
30 OverHead Squats (95,65)
10 Muscle-ups

7-14 Minutes:
30 Thrusters (115,75)
15 Toe To Bar

14-21 Minutes:
30 Push Jerks (135,95)
15 Pull-ups

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Nice Press by Sarah.

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Friday, June 13, 2014

Workout: Shoulder Press: 5-5-5-5-5 reps

Accessory: Accumulate 30 Strict Pull-ups

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J mastering her Overhead Squat.

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Thursday, June 12, 2014

Workout: For time of:

50 Dumbbell Hang Squat Cleans (55,35)
50 Burpees

Accessory: 

Easy 800 meter Run at 70-80% effort

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 Squat progression

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Wednesday, June 11, 2014

Workout: For time:
Row 500 meters
20 Deficit Handstand Push-ups
Row 500 meters
20 Strict Handstand Push-ups
Row 500 meters
20 Kipping Handstand Push-ups

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Gabe setting up for the Clean

 

 

 

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Tuesday, June 10, 2014

Workout: Front Squat: 3-3-3-3-3 reps

Accessory: 3×12 Back Rack Barbell Step-ups

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Mobility, it’s always a good idea.

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Monday, June 9, 2014

Workout: “Karen”
150 Wall Balls for Time (20,14)

Accessory: Group Foam Roll Party! Mash out those LEGS!

 

IMG_1065Marie going shoulder to overhead with dumbbells rather than a barbell.

The beauty of CrossFit is there is a scaling option for everything.

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Saturday, June 7, 2014

Workout: Complete the following barbell complex for Seven Sets. Rest as needed between sets.
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks

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Olympic Lifting Class getting nice and cozy in the bottom of their squats.

Olympic Lifting is on Thursday @ 7:30pm and Saturday @ 11:30am

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Friday, June 6, 2014

Workout: Complete as many rounds as possible in 10 minutes of:
5 Bar muscle-ups
10 Thrusters (135,95)

Accessory: Accumulate 30 Handstand Push-ups

So much fitness on one Pull-up rig!

Keep up the great work CFBT!

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