Workout of the Day

March
30
2012

3/31/12

Posted by Shane, 4:26 pm

Open gym 8:30am – 10:30am.
Yoga 10:30am!!

0 comments
comment +
March
29
2012

WOD 3/30/12

Posted by Shane, 6:49 pm


Team WOD (2 people per team)

AMRAP in 4 min at each station:

wall ball #20/14
k2e
kb swings #70/53
mb twist #20/14 (1 rep after each person hands off)
hang cleans #95/65

clock will be continually running with no rest in between

only one person can be performing while other rest

2 comments
comment +
March
28
2012

WOD 3/29/12

Posted by Shane, 6:11 pm


4 RFT:
row 250m
30 sec hanging L hold
1 min plank
15 ghd sit ups
20 floor wipers #75/45
30 russian twist #35/25

2 comments
comment +
March
27
2012

WOD 3/28/12

Posted by Shane, 5:32 pm


Shoulder press (record top 3 sets)
3–3-3-3-3

Then

AMRAP in 15 min:
6 burpees
9 shoulder press #95/65
12 box jumps #24/20

0 comments
comment +
March
26
2012

WOD 3/27/12

Posted by Shane, 5:59 pm



“Murph”

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Anyone thats been here less than 6 months or choses to scale, cut reps and run in half.
Must do in order and all reps before moving on to next movement to get rx.

Compare to 5/31/11 (last time we did it we broke up reps in between runs)

*40 minute time limit

0 comments
comment +
March
25
2012

WOD 3/26/12

Posted by Shane, 5:56 pm


Grace”

30 reps for time:
clean and jerk #135/95

rest 5 minutes then

AMRAP in 10 min:
5 power cleans #135/95
20 double unders (75 single)

0 comments
comment +
March
22
2012

WOD 3/23/12

Posted by Shane, 4:57 pm


CrossFit Open WOD 12.5

AMRAP in 7 minutes:

3 thrusters #100/65
3 chest to bar pull ups
6 thruster
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups
12 thrusters
12 chest to bar pull ups
15 ”
15 ”
18 ”
18 ”
Etc…..

(add all reps up to get score)

Perform in 2 heats, one as competitor, one as counter

Compare score to 2/13/12

1 comments
comment +
March
21
2012

WOD 3/22/12

Posted by Shane, 6:39 pm


Bench press (record 1 rep max)
5-5-3-3-1

then

AMRAP in 12 min:
9 sdhp #95/65
12 k2e
15 kb swings #53/35

*Friday will be CrossFit Open 12.5

1 comments
comment +
March
20
2012

WOD 3/21/12

Posted by Shane, 7:24 pm


Max handstand hold (freestanding)

then

4 RFT:
10 hspu
30 sit ups
50 double unders (200 single)

0 comments
comment +
March
19
2012

WOD 03/20/12

Posted by Shane, 5:44 pm


Clean and jerk
1-1-1-1-1 (record one rep max)

then

AMRAP in 15 min:
5 ground to overhead #135/95
10 box jumps #30/24
150m run

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos