Category Archives: Workout of the Day

Friday, June 20, 214

Workout: Split Jerk: 3-3-3-3-3 reps

Accessory: Easy 1,000 meter Row at 70-80% effort

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Monster OverHead Squat by Derek

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Thursday, June 19, 2014

Workout: Every minute on the minute for 20 minutes of:
Odd minute: 10 Kettlebell Swings (72,55)
Even minute: 15 Box Jump (24,20)

Accessory: 3×12 Goodmornings

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A.M. Deadlifts

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Wednesday, June 18, 2014

Workout: 21-15-9 reps for time of:
Deadlifts (225, 155)
Pull-ups

Time Cap: 10 minutes

Accessory: Accumulate 2 minute banded plank hold

Thrusters for Days

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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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