Workout

Workout of the Day

WEEK OF 01.22.18

MONDAY E90F9 3 Power Clean 5 Front Squat *Work Up to Challenging Wt. & Maintain Acoss AMRAP 10: Goblet Lunge 50 ft. 12 Burpee 8 Toes to Bar Rx+ 70/50 Rx 50/35 Fitness 35/25 Accessory 2-3 Sets IYT Raise x5 Each 30 Sec Hollow Hold Mobility: Banded Lizard 2 Min Each...

WEEK OF 01.15.18

MONDAY EMOM8 Min 1: 5 STO Min 2: 10 Burpee *Work Up to Challenging Wt. and Maintain for all Sets 9-15-21 Reps for time: Thruster Row for Calories RX: 95/63 Fitness: 75/53lb Core Accessory: Wt. Plank 3x30 Sec. Mobility: Pec + Shoulder Lax Ball Mash 90/90 Stretch 6PM...

WEEK OF 01.08.18

SCHEDULE UPDATE:  Saturday, January 13th: No CrossFit classes Sunday, January 14th: No CrossFit classes Polar Throwdown:  • Athletes show up at approximately 8am - details to follow • First workout starts at approximately 9am • Friends and Family are encouraged to...

SUNDAY 1.7.18

Power Snatch 15 Min of Work: Choose 1: Heavy Single Light Hip/Hang/Floor Snatch Practice 3 Rounds for Time 5 Power Snatch  95/63 5  OHS 95/63 10/8 Cal Bike 1 Min Rest Mobility: Box T-Spine Stretch Seated...

SATURDAY 1.6.18

Partner Hero Wod “Gaza” Teams of 2 5 Rounds for Time: 35 KB Swing 53/35 30 Push-ups 25 Pull-ups 20 Box jumps 30/24 1000/900m Row 1 Work 1 Rest IF NOT DONE MONDAY 1.1 Monthly Anaerobic Power Test 30 Sec Assault BIke MAX EFFORT *Record Score for Reference Mobility:...

FRIDAY 1.5.18

Weightlifting Day Clean EMOM 8 x2 Reps *Start @ Moderate & Increase to Heavy 2 Min Clock: x5 5 Power Clean 10 Front Squat ME Double Unders *Rest 1 Min *Score is # Double Under Scaled: 96/63ln RX: 135/93lb Sport: 155/103lb Mobility: Shoulder Complex & Lat Mash Floor...

THURSDAY 1.4.18

CrossFit Open 11.1 AMRAP10 30 Double Unders 15 Power Snatch 75/53lb @ 15 Minutes 5 Minutes to reach Heavy 1 Rep Shoulder to Overhead  Accessory: 50 ft. Waiter Carry *Each 30 Sec. Plank 45/35 30 Sec.. Band Push-Away *Each Mobility: Band Ext. Rotation x 20 Each Banded...

WEDNESDAY 1.3.18

Deadlift EMOM 12 Min 1: 3 Deadlift Min 2: 5-8 Strict Chin-Ups *Weighted if Able *Start Approx. 75% & Increase if Able 5 Min AMRAP: 5 KBS 70/53 5 Toes to Bar Rest 2 Min 5 Min AMRAP: 8 KBS 53/35 5 Toes to Bar 5 HSPU Mobility: Bad Girl 2, 5...

TUESDAY 1.2.18

Back Skwat 3-3-3-3-3 *Maintain Heavy Weight Across - Rest 90 Sec/2 Min 4 Rounds for Reps: 1 Min of Dual FR Walking Lunge 35/25 1 Min Abmat Sit-Up 1 Min Rest 5 Minute Core: 8 Ring Push-Away/BB Rollout 8 V-Up 10-15 Sec Inchworm Plank Mobility: Banded Hip Flexor 2 Min...

MONDAY 1.1.18

Announcement: 4pm CrossFit Only Check out the Healthy Hangover Options Brian Folger 4 PM Monthly Anaerobic Power Test 30 Sec Assault BIke MAX EFFORT *Record Score for Reference AMRAP18 5 RMU/BMU 10 Shoulder to Overhead 95/53 15/12 Cal Bike 20 Double...

SUNDAY 12.31.17

New Year’s Eve Day Jason 930/1030 Lift EMOM6 3 Power Snatch + OHS *Warm-Up to 1st Attempt Wt. & Attempt to Increase Wt. Each Set Metcon: 4x 5 Hang Power Snatch 8 Bar Over Burpee 10 Abmat Sit-Up Mobility: Box T-Spine Stretch x3 Min Total Couch Stretch x2 Min...

SATURDAY 12.30.17

Partner Workout Teams of 2 AMRAP20 “I Go You Go” Set to Set 2 Rope Climbs 3 Deadlift 255/193 4 Handstand Push Ups 5 Box Jump Over 24/20” 6 Handstand Push Ups 5 Box Jump Over 24/20” 4 Handstand Push Ups 3 Deadlift 255/193 Cool Down & Mobility: Child’s Complex 1 Min...

FRIDAY 12.29.17

Lower Body Strength Day Back Squat 5RM *20 Min Workup 4 Cycles: AMRAP3 Row 250/200m With Remaining Time 8 Goblet Squat 50/35lb 10 Push-Up Rest 1 Minute between cycles: **score is total reps after each row. 2 Sets: 12 Alt. DB Curl 12 Alt. Hammer Curl Mobility: Lizard...

THURSDAY 12.28.17

Weightlifting & Barbell Cycle EMOM 8: Power Clean x3 *Warm Up to Moderate Weight & Increase Each Set 4RFT: 8 Hang Power Clean  135/83lb 8 Shoulder to Overhead 135/83 Bike 20/15 Cal Core Accessory: x3 Wt. Plank x1 Min w.25/15 40 Russian Twist w.15/10 Mobility:...

WEDNESDAY 12.27.17

Upper Body Strength Based Incline Bench Press 4x8 Wt. Strict Chin-Up 4x3-5 *Superset, Rest 1-2 Min Between 4 Rounds For Reps: 8 Dips 10 Burpee to Target 6”/4” ME Pull-Ups/Double Unders Rest 1 Min *Score is # of Pull-Ups & DU Round 1&3 Pull-Ups Round 2&4 Double Unders...