Workout of the Day

#170 Friday 4.9.2015

A. 5×5 Deadlifts B. Running Clock 0-5 Minutes 5 Push Press  115/75 – 75 / 45 15 Boxjumps 20” 5-6 Rest 6-7 Max Effort Double Unders / Single Unders 7-10 Rest 10 – Finish – 50 Wallball @ 20/14

#169 Thursday 4.9.2015

A. Backsquat 7×5 at 70 % of your 1RM (10 – 20 lbs heavier than Monday depending on your squat numbers) B. 16 Minute EMOM 1. 10 KB Swings @ 53/35 2. 12 Burpees 3. :30 Double Unders 4. :40 Hollow Hold *Bonus Work 3×15 GHD Sit Ups 3×15 GHD Hip Extension 5×5 Bench Press Body…

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#168 Wednesday 4.8.2015

A. 8×3 Clean and Jerk EMOM B. 6×4 C2B EMOM (work on being more efficient and technique. butterfly, kipping,) C. 8 Minute AMRAP Ascending Ladder 2,4,6,8,10,12 etc Clean and Jerk @ 135 / 95 Pull Ups

#167 Tuesday 4.7.2015

* Attention* There is no 6 pm CrossFit class today Tuesday, April 7, 2015. There is a 5 and a 7 pm. We have a group of Girl Scouts of the USA earning their Yoga Patch tonight! #CommunityFirst #ForgingEliteFriendShips.  A. 3 Minute AMRAP 15 Thrusters 45/33 15 Sit Ups B. 1 Snatch every :30 for…

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#166 Monday 4.6.2015

A. Backsquat 4×9 @ 65% of your 1RM B. 5 Rounds: 2 Minute Per Rounds 1:1 Rest 250 m row 10 T2B 10 Push ups 10 Airsquats Max Effort Cleans @ 135/95 (Cleans is your score) *Bonus* 3×15 GHD Sit Ups 3×10 Back Extensions 3x 5 Hip Extensions

#165 Sunday 4.5.2015

We are closed. Enjoy your rest day and family time! Happy Easter

#164 Saturday 4.4.2015

With a running Clock 0-6 Minutes  5 Front Sqauts @ 155 / 105 10 Burpees Over the bar 6 – 12 Minutes 2 RM Clean and Jerk (Must be done in 30 seconds) 12 – Finish 400M Run 30-25-20-15-10-5 Wallball 20/14 KB Swings 53/35 400M Run

#163 Friday 4.3.2015

A. 10×2 Cleans B. 12 Minute AMRAP 5 Push Presses @ 115 / 75 10 Pull Ups 15 Cleans @ 115 / 75 *Bonus* 3×10 GHD Sit ups 3×10 Back Extensions

#162 Thursday 4.2.2015

A. 1 RM Deadlift B. “Nancy” 5 Rounds 400 Meter Run 15 OHS @ 95/65

#161 Wednesday 4.1.2015

A. 500M Row B. 3 Rounds For Time 50 Double Unders 20 Thrusters @ 95/65 10 Ring Dips  

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