7.23.14 Workout of the Day

fitness-motivation-sign-48-1CrossFit

 

WOD 1:

Every Minute, On the Minute, for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

*Scale lbs/movements as needed*

-rest 5 min-

WOD 2:

10 Min EMOM

2-3 Strict Press from the ground

-rest 5 min-

Skill: 7 sets of 6 C2B PU w/ :60 sec rest between sets

 

ICT

 

WOD 1:

18 Min Partner AMRAP

15 DL (135/95)

20 KB Step Up (24/20)

300 meter run (Exit Sign)

*one person works while other rests*

*Portion reps as you like*

*Run together*

SCORE = Total team rounds + Reps

- Rest 5 Min. -

WOD 2

TABATA

Even – Handstand Hold

Odd – HRPU

 

7.22.14 Workout of the Day

CrossFit

Strength:

Snatch
In 15 min, work up to a 3RM

WOD 1:

“Charlie Brown”
3 RFT of:
15 OHS, 135/95
30 Abmat Sit up
45 KBS, 53/35

ICT

WOD 1:

“Fight Gone Bad..ish”

5 rds of 1 min each station, 1 min break 

after 5th station of:

Min 1: cal row

Min 2: BJ (24/20)

Min 3: PP (95/65)

Min 4: Slam ball (20/15)

min 5: OH lunge (25/15)

SCORE= Total Reps

 

 

7.21.14 Workout of the Day

CrossFit

Strength: Back Squat 5×5

WOD 1: Fight Gone Bad

3 rounds of 1 min of each of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 95/75 pounds (Reps)
Box Jump, 24/20″ box (Reps)
Push-press, 95/75 pounds (Reps)
Row (Calories)

*Running Clock, 1 min rest between rds*

SCORE=Total Reps

ICT

WOD 1 : For Time

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups/Ring Rows
Sprint 100 meters
10 Burpees
Rest 30 seconds

 

7.19.14 Workout of the Day

CrossFit
WOD 1
8 RFT of :
5 bar -facing burpee
8 S2OH (135/95)
10 KB step up (50/35)(24/20)
At the start of WOD and after very even rd, 400 m run.

7.18.14 Workout of the Day

CrossFit

WOD 1 “Elizabath”

21-15-9

PC (135/95)

Ring Dip

-rest 5 Min-

WOD 2

15 min AMRAP of

10 Cal Row

15 Walk Lunge (45/25)

200 m Sprint

ICT

WOD 1:

12 MIn AMRAP

10 Walk Lunge(25/15)

15 G2OH (25/15)

20 shoulder touch

150 m run (xfit sign)

-rest 3 min-

WOD 2:

12 min AMRAP

10 KB G Squat(35/25)

15 KB Step up (24/20)

300 m Run (Exit Sign)

 

7.17.14 Workout of the Day

CrossFit

Strength:

15 min to Hit 1 RM Thruster

WOD 1: For Time

21-15-9 of:

Thruster (95/65)

T2B

BJ (30/24)

Rest strictly 3 Min then..

12-9-6

C2B PU

Bar-Facing Burpee

ICT

WOD 1 :  In 25 min as team of 2 complete AMRAP of:

10 burpee

15 DL (135/95)

20 BJ (24/20)

25 abmat w/bumper (15/25)

150 m run

*One works, one rests*

*Split reps however you like*

 *Run together*

 

 

 

 

7.16.14 Workout of the Day

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CrossFit

WU: 400 m run at 60%

WOD 1: 24 min EMOM

Min 1: 12 KB Swing (70, 50)

Min 2: 10 FS ( 155/ 105)

Min 3  8 DL (245/ 155)

Min 4 50 M DB Farmers Carry (70/50)

-Rest 5 min-

WOD 2: 2 Min AMREP of:

Partner Lateral burpee-over

ICT

WOD 1:

Tabata Ring Row

Tabata PP (45/35)

Tabata HS Hold

Tabata Airsquat

Tabata Plank on Slam ball

-rest 3 min-

WOD 2: 3 Min AMREP of:

Partner Lateral burpee-over

 

 

 

 

7.15.14 Workout of the Day

Please come and participate today. See how you stack up 

against the Fittest in the World by completing this WOD. 

Lets have some Big, FUN classes which will also include another 

time lapse that we will air tomorrow night!

Bring your running shoes!! :)

CrossFit

WOD 1:

CrossFit Games Individual WOD 7/25/14

“The Triple 3″

300 m Row

300 DUBS

3 mile Run

*There will be no abs or mobility today*

Please come in on time, we will stretch and

HIT IT HARD!

ICT

Skill: Pullups

WOD 1: 10 min AMRAP

8 HRPU

12 KB Swing

16 Abmat Situps

-rest 3 min-

WOD 2: 10 min AMRAP

30 DUBS

150 m sprint

 

 

 

7.14.14 Workout of the Day

CrossFit
WU : 600 m Run
WOD 1 : Partner WOD
18 Min AMRAP
20 OTB Burpee
15 PC (135/95)
10 FS
*One works , one rests *
*Portion the reps however you like *
-Rest 5 min-
WOD 2:
7 Min AMRAP
12 straight leg abmat sit-ups
8 Barbell incline Push-up
ICT
WU: 2 Rounds of
10 HRPU
20 supermans
20 hollow body
WOD 1 :
2014 CrossFit Games 7/25/14 1/2 “Triple 3″
We will scale the volume for this WOD from a 3000 m run, 300 DUBS and 3 mile run to:
1500 m Row
150 DUBS
1.5 mile run
-Rest 5 min-
WOD 2 :
Tabata Reverse Crunches

7.12.14 Workout of the Day

CrossFit

WOD 1:

“The Seven”

7 Rounds for time of:

7 Handstand push ups

7 Thrusters (135#/95#)

7 Knees to elbows

7 Deadlift (245#/170#)

7 Burpees

7 KB swings (70#/55#)

7 Pull ups

*At the start of the WOD, and after Rd 2,4, 6, 200 m sprint

*After rd 1,3,5,7 200 m row

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