Workout of the Day
Monday 3.31
Wow, five weeks gone by already? The Open officially comes to an end tonight (don't forget to post your scores!). How does everyone feel about their performances? Worse or better than expected? I know we got a few PR's from members in our group, kudos to them. And...
Friday 3.28
Holy moly shmoly. A doozy it is! CrossFit Open Workout 14.5 For Time: 21 Thrusters 21 Bar-facing Burpees 18 Thrusters 18 Bar-facing Burpees 15 Thrusters 15 Bar-facing Burpees 12 Thrusters 12 Bar-facing Burpees 9 Thrusters 9 Bar-facing Burpees 6 Thrusters 6...
Thursday 3.27
The Open is almost at an end; just one last announcement tonight, and I'm sure it's going to be a doozy. Skill: Turkish Get-up WOD: 20min Partner Ladder KBS / Pull Ups Partner A does 1/1 Partner B does 2/2 Partner A does 3/3 etc up to 9, then restart at...
Wednesday 3/26
Happy Hump Day!! Don't forget to post your times/scores to the comments. 🙂 Skill: Goat work WOD: AMRAP 5 10 Push Press 10 Box Jumps -rest 2 min- AMRAP 5 10 Goblet Squats 10 T2B -immediately following- 200 Double Unders
Tuesday 3/25
Skill: Snatch practice/review WOD: Cindy AMRAP 20 5 Pull-ups 10 Push-ups 15 Squats
Monday 3/24
♫ ♫ Monday, Monday (ba-da ba-da-da-da) So good to me (ba-da-ba-da-da-da) Monday mornin', it was all I hoped it would be ♫ ♫ Strength: Back Squat deload WOD: 50 Thrusters 50 Front Squats -3 Burpees top of every minute-
Friday 3/21
Say whaat?? Who's ready to get there WOD on? Let's get chipping away. 😉 CrossFit Open Workout 14.4 AMRAP 14 60-cal Row 50 T2B 40 WBS 20/14 30 Cleans 135/95 20 Muscle Ups HAPPY WODDING! Don't forget to support your box mates that are competing in the Open. Come out...
Thursday 3/20
HELLOOOOOO Thursday!!! 14.4 announcement tonight! Skill: Kipping theory and practice WOD: 21-15-9 SDLHP Dips Box Jumps HAPPY WODDING!!
Wednesday 3/19
Strength: Pendlay Row Work up to heavy sets of 5 WOD: EMOM 10 1 Hang Power Snatch, 1 Hang Squat Snatch Max effort set of clapping push-ups -rest 2 min- Every 2 minutes complete 1 of the following: a. 400m Row b. 40 KBS c. 30 Pull Ups c. 50 Squats HAPPY...
Tuesday 3/18
Strength: Hang Clean review Work up to heavy singles WOD: 4 rounds, AMRAP 3 {REST 1 MIN BETWEEN ROUNDS} 15 MBC 15 MB Russian Twists 15 Over Ball Burpees HAPPY WODDING!