workout of the day


8.16.18

50-40-30-20-10

KBS (53/35)
Sit-ups

8.15.18

AMRAP x 15 minutes

60 Double Unders
30/21 Calorie Bike
15 Deadlifts

Rx (185/125)
Rx+ (225/155)
Athletes can sub in the rower if all bikes are occupied.

8.14.18

Fun barbell complex today. We have done this before (1.17.17), I went back and checked. If you haven’t done this before, it’s a real gut check. Hold on to the bar for all 12 reps, only dropping the bar if you really have to. Go up in weight with every set and don’t be afraid to fail a rep. Test yourself and see what you are capable of today.

Metcon
“Big Clean Complex”
6 sets (add weight each set)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

(rest as needed)You MUST hold on to the bar for ALL of the 12 movements. If you do need to drop the ba...

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8.13.18

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

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8.8.18

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

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It's Monday. Let's get after it!

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8.3.18

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

"The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." - Mark Rippetoe, Starting Strength

How Perform The CrossFit Total...You get 3 attempts (on each lift) to work to a single rep max weight. Part of the fun of the workout is in the strategy. Athletes will have an opportunity to warm up the squat, press & deadlift. BUT you will not work to a max before attempting your weights. Your s...

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