Wednesday, March 16, 2016
overhead squat 3-3-3-3-3 Compare results to September 17, 2013. for time: 25x single-leg squat (alternating, total) 50x squat 25x single-leg squat 100x walking lunge (alternating, total) Post score to comments.
Tuesday, March 15, 2016
as many rounds as possible in 20 minutes: 9x deadlift @ 155/105-lbs. 7x hang power clean 9x lateral burpee as many rounds as possible in 20 minutes: 9x suitcase deadlift (alternating, total) 7x standing long jump 9x lateral burpee Post score to comments.
Monday, March 14, 2016
shoulder press 2-2-2 Compare results to February 20, 2015. then, three rounds for time: 21x push press @ 95/65-lbs. 12x toes-to-bar three rounds for time: 21x pushup 12x pike-up Post score to comments.
Sunday, March 13, 2016
Congratulations to our athletes for an awesome job on 16.3!
Saturday, March 12, 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 (16.3) is: as many repetitions […]
Friday, March 11, 2016
With a continuously running clock, you have 11 minutes to complete an 800m run and as many rounds as possible of: 40x double under 20x single-arm snatch @ 55/35-lbs. 10x burpee This workout is scored by the total rounds completed. With a continuously running clock, you have 11 minutes to complete an 800m run and […]
Thursday, March 10, 2016
clean and jerk 3-3-3-3-3 Compare results to July 17, 2015. five rounds for time: 10x lunge jump 20x sit-up 30″ handstand hold, wall-facing Post score to comments.
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.