Work out of the Day

  • May 28th, 2018

    Class times 6am, 7:30am,9am and 10:30am “Murph” For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you’ve got a 20-lb. vest or body armor, wear it. Post […]

  • May 25th, 2018

    Work Out of the Day Every 2 minutes, for 20 minutes (10 sets): Snatch 1.1 (rest 5-10 seconds between singles) Build over the course of the 10 sets. Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 20 Alternating Single-Arm Dumbbell or KB Snatches  10 Strict Handstand Push-Ups Post […]

  • Work Out of the Day

    Work Out of the Day  Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps  Station 2 – Posted Single-Leg Deadlifts x 8-10 reps  Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) Metcon In teams of […]

  • May 23rd, 2018

    Work Out of the Day In teams of three, complete as many rounds as possible in 15 minutes of: 5 Power Cleans (135/95 lbs) 10 Box Jump-Overs (24″/20″) RX+ 165/115 Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Push-ups (Hand Release) 20 […]

  • May 22nd, 2018

    Work Out of the Day For time: (time trial TT) Row 1000 Meters Rest until relatively recovered, and then… Strength Two sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds after each arm Post to Wodify ” order_by=”sortorder” order_direction=”ASC” […]

  • May 21st, 2018

    Work Out of the Day Strength Five sets of: Push Press x 4-5 reps Rest 2 minutes Build to today’s heavy 4-5 reps. WOD Complete as many rounds and reps as possible in 12 minutes of: 15 Burpees 12 Push Press (115/75 lbs) 9 Strict Pull-Ups Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]  

  • May 18th, 2018

    Work Out of the Day “White” Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • May 17th, 2018

    Work Out of the Day Weightlifting Deadlift (3-3-3-3-3)  Accessory Work (pick two) Reverse Hyper 3×10 Hamstring curls 3×10 (Sliders) Back ext 3×10 Weighted Box Step-ups 3×10(each leg)   Post loads to Wodify   ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]  

  • May 15th, 2018

    Work Out of the Day Strength Front Squat (2-2-2-2-2)   Metcon (Time) For time: Row 1200m or Run 1200m 60 Wallballs 30 Burpee Box Jumps Post to Wodify ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • May 14th, 2018

    Work Out of the Day Helen (Time) 3 Rounds for time of:   400m Run   21 Kettlebell Swings, 53# / 35#   12 Pull-ups ” order_by=”sortorder” order_direction=”ASC” returns=”included” maximum_entity_count=”500″]

  • May 11th, 2018

    Work Out of the Day CrossFit.com 5/8/18 For time: 3 rounds of:   5 bar muscle-ups   5 snatches Then, 3 rounds of:   15 deadlifts   30 squats Then, 3 rounds of:   5 bar muscle-ups   5 cleans Men: 155 lb. Women: 105 lb. Post time to Wodify.