Workout of the Day

#135 Friday 3.6.2015

We will be completing 15.2 for the CrossFit Games Open on Friday March 6, 2015 from 6-9ish for Friday night lights. We will have a normal class schedule. You can come in, warm up, practice 15.2 and cool down. If you can’t do 15.2 on Friday night you can do it during regular classes. Any…

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#134 Thursday 3.5.2015

15.2 will be announced tomorrow at 8 pm EST. You can find the link on the CrossFit Games site. A. 1000M Row (Should be at conversational pace) B. EMOM 15 Minutes 1. 10 Box Jumps @ 24 / 20 2. 6 Thrusters  95/65 3.:25 sec Double Unders (think unbroken for all 25 seconds) C. Muscle…

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#133 Wednesday 3.4.2015

Attention: There will be no classes at 5:30, 6:30 or 7:30 am, I just got home and the roads are awful. Classes will resume at 11 am. Open Athletes: Tomorrow is your rest day. If you want to come in, warm up, practice double unders, false grip, hop on the rower for 5 minutes, work…

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#132 Tuesday 3.3.2015

A. 2×10 Deadlift B. 3 Rounds EMOM (Modified FGB) Max Effort Wallball 20/14 Max Effort Calorie Row Max Effort S2OH @ 95 / 65 Max Effort Box Jump 24 / 20 Max Effort C2B 1 Minute Rest *Bonus* 3 Rounds Max Effort Ring Dips  

#131 Monday 3.2.2015

  A. 3 Minute AMRAP 15 Wallball 20/14 30 Double Unders B. 5×3 OHS C. 4 Rounds For Time 15 OHS @ 95 / 65 20 Burpees 1 Minute Rest *Bonus* 3×15 Shoot thrus    

#130 Sunday 3.1.2015

A. 2 Minute AMRAP – Burpees B. 7×2 Cleans (work up to 80 %) C.  5 Minute AMRAP 15 Thrusters @ 75 / 55 15 C2B Rest 3 Minutes 4 Minute AMRAP 12 Thrusters @ 95/65 12 C2B Rest 3 Minutes 3 Minute AMRAP 9 Thrusters @ 115 / 75 9 C2B *Bonus* 8×3 Muscle…

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#129 Saturday 2.28.2015

A. 1000m Row (not for time) B. 3×10 Backsquat C 12 Minute EMOM 5 Deadlift 35 Double Unders

#128 Friday 2.27.2015 Open 15.1

15.1 RX Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Workout 15.1a (Immediately following 15.1) (All Divisions) 1-rep-max clean and jerk 6-minute time cap Scaled Complete as many rounds and reps as possible in 9 minutes of:…

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#127 Thursday 2.26.2015

We will be watch the 15.1 announcement live at Warlock Athletics at 8 pm. Bring your chair, blanket, snack and enjoy the top two men in the world, Rich Froning and Mat Fraser go head to head in the first CrossFit Open Workout of 2015. A. Snatches 3×3 Snatches @ 50% 3×2 Snatches @ 60%…

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#126 Wednesday 2.25.2015

*Attention* There will be no 5:30, 6:30 or 7:30 am classes tomorrow morning Wednesday Feb 25, 2015 Open Athletes: Tomorrow should be your rest day, you will work out on Thursday. The Open workout will be streamed live Thursday at 8 pm at Warlock. So feel free to come in, hear the announcement and watch Froning…

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