Category Archives: Workout of the Day

Saturday, March 15, 2014

Saturday, March 15th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

park

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Friday, March 14, 2014

Workout: Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135,95)

15 Box Jumps (24,20)

15 Deadlifts (185,135)

15 Box Jumps (24,20)

20 Deadlifts (225, 155)

15 Box Jumps (24,20)

25 Deadlifts (275, 185)

15 Box Jumps (24,20)

30 Deadlifts (315, 205)

15 Box Jumps (24,20)

35 Deadlifts (365, 225)

15 Box Jumps (24,20)

IMG_20131227_135206Rx Bars are back in stock!!

 

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Thursday, March 13, 2014

Skill: Weighted Pull-ups: 5-5-5 reps

Workout: Two rounds for time of:
Row 500 meters
25 Burpee Box Jump Overs (24,20)

Accessory: 3×10 Strict Toe to Bar

Saturday, March 15th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

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Wednesday, March 12, 2014

Workout: Every minute of the minute for 16 minutes minutes of:

Odd minutes: 3 Touch and Go Power Snatches

Even minutes: 5 Deficit Handstand Push-ups

Accessory:  3×15 Back Extensions

image (1)

 

Adam at 14,000 feet above sea level in the Himalayas.

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Tuesday, March 11, 2014

Skill: Push Jerk 3-3-3 reps

Workout: Three Rounds for time of:
10 GHD Sit-ups
10 Push Jerks (135,95)
10 Kettlebell Swings (72,55)

Time Cap: 10 minutes

 

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Monday, March 10, 2013

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat (185, 135)
Toe to Bar

Accessory: 3×15 Hip Extensions

jennyohsopenJenny hitting a HUGE PR during 14.2! She had never overhead squatted 65# before OR done Chest to bar Pull-ups! On Friday she rose to the occasion, hitting 10 OHS at 65# -AND- getting her first 3 Chest to Bar Pull-ups!  Now THIS is what the Open is all about! I can’t put into words how proud I am of all of you! You all pushed yourself to the limit and I love that a lot of you achieved something you didn’t think was possible!  Congrats to Sam and Lugi who also both got their first Chest to bar pull-ups on Friday.  This is the magic of the CrossFit open.  Thank you all for being so supportive of each other; this is what CFBT is about!

Also, friendly reminder to those of you who have not submitted your 14.2 score! Please do so ASAP, the deadline is 5pm on Monday.

This week we will be doing 14.3 on Friday between 4:30 and 7:30pm.  Heat sheets will be made AFTER 14.3 is announced! Please do not forget to sign up for a heat time.

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Saturday, March 8, 2014

Saturday, March 8th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

SURPRISE WORKOUT!

park-300x225

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Friday, March 7, 2014

Workout: Every 3 minutes for as long as possible of:

0:00-3:00 minutes, 2 Rounds of:

10 Overhead Squats (95,65)

10 Chest-to-Bar Pull-ups

3:00-6:00 minutes, 2 Rounds of:

12 Overhead Squats (95,65)

12 Chest-to-Bar Pull-ups

6:00-9:00 minutes, 2 Rounds of:

14 Overhead Squats (95,65)

14 Chest-to-Bar Pull-ups

9:00-12:00 minutes, 2 Rounds of:

16 Overhead Squats (95,65)

16 Chest-to-Bar Pull-ups

12:00-15:00 minutes, 2 Rounds of:

18 Overhead Squats (95,65)

18 Chest-to-Bar Pull-ups

etc…

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Mobility Yoga.

Wednesday nights at 7:30pm

 

 

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Thursday, March 6, 2014

Workout: Three rounds for time of:
Run 800 meters
25 Burpees

Accessory: 3×10 Goodmornings

If you are doing the Open workout on Friday, you may want to rest today; or do the workout 70%-80% effort.

We are happy to announce that CFBT will soon be doing a trial run of some Open Gym hours! To attend Open Gym you will need to pass a practical -AND- written test; as Open Gym will not be coached.

Look for more Open Gym details (including hours, guidelines and figuring out of Open Gym is for you) in the coming weeks.

Benchmark Workout Day.

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Wednesday, February 5, 2014

Workout: Test a Benchmark or make up a missed Workout

CrossFit Options:

Annie

Amanda

Barabara

Cindy

Diane

Elizabeth

Filthy Fifty

Fran

Grace

Isabel

Jackie

Karen

Kelly

Linda

Mary

Nancy

Nasty Girls

1 Rep Max Lifts, Run, or Row

Ian got his first Muscle Up tonight!

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