Wednesday, March 9, 2016
for time: 50x single-leg squat (alternating, total) 25x ring dip 40x single-leg squat 20x ring dip 30x single-leg squat 15x ring dip 20x single-leg squat 10x ring dip 10x single-leg squat 5x ring dip workout courtesy of crossfit.com for time: 50x single-leg squat (alternating, total) 35x pushup 40x single-leg squat 30x pushup 30x single-leg squat […]
Tuesday, March 8, 2016
Tabata Mash-Up: Box Jump + Swing Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are box jumps @ 24/20″ platform., and the even intervals are swings @ 70/55-lbs. There is no rest between exercises, except a one-minute break after round 16. This workout is scored […]
Monday, March 7, 2016
back squat 5-5-5-5-5 Compare results to January 9, 2016. seven rounds for time: 30″ olympic squat hold 30″ 90-degree squat hold 20x squat Post score to comments.
Sunday, March 6, 2016
Congratulations to our athletes for crushing 16.2!
Saturday, March 5, 2016
***Important Announcement*** Beginning Saturday, February 27, we will host the weekly 2016 Reebok CrossFit Games Open workout every Saturday during our regular classes, through March 26. The Open workout will be the Workout of the Day. Please check MINDBODY for class times and register in advance! This week’s Open workout (16.2) is: With a continuously […]
Friday, March 4, 2016
for time: 30x swing @ 55/35-lbs. 30x box jump, 24/20″ 30x pushup 60x sit-up 20x swing 20x box jump 20x pushup 40x sit-up 10x swing 10x box jump 10x pushup 20x sit-up for time: 30x *pull* 30x squat jump 30x pushup 60x sit-up 20x *pull* 20x squat jump 20x pushup 40x sit-up 10x swing 10x […]
Thursday, March 3, 2016
front squat 3-3-3 Compare results to August 24, 2015. then, as many rounds as possible in 10 minutes: 6x front squat @ 155/105-lbs. 30x double under workout courtesy of crossfit park hill as many rounds as possible in 10 minutes: 12x squat 200m run Post score to comments.
Wednesday, March 2, 2016
snatch 1-1-1 Compare results to December 17, 2014. then, three rounds for time: 10x hang squat snatch @ 125/83-lbs. 20x burpee three rounds for time: 10x inverted burpee 20x burpee Post score to comments.
Tuesday, March 1, 2016
push press 7-7-7-3-3-1-1-1 for time: 30x strict handstand pushup 30x handstand pushup 30x explosive pushup 30x pushup 30x bench dip, knees straight 39x bench dip, knees bent Post score to comments.
Monday, February 29, 2016
10 rounds for time: 3x deadlift @ 315/225-lbs. 2x muscle-up Compare results to September 3, 2009. 10 rounds for time: 9x suitcase deadlift (alternating, total) 6x *pull* Post score to comments.
