April 21, 2014

“Back to the Basics” CrossFit for beginners 6:30pm tonight!

As Many Rounds As Possible in 15 Minutes of:

Run 200m

10 Overhead Squats (135/95)

15 V-Ups

April 20, 2014

Rest Day

April 19, 2014

Rest Day

April 18, 2014

Partner Workout!

50 Weighted Sit-ups (20/15)

40 Floor Wipers (75/45)

30 Russian Twists (20/15)

20 Med Ball Cleans (20)

10 V-ups

20 Med Ball Cleans (20)

30 Russian Twists (20/15)

40 Floor Wipers (75/45)

50 Weighted Sit-ups (20/15)

Two man teams. Each person completes the entire workout themselves. One person works while one person rests until both have completed all of the reps.

April 17, 2014

1 Rep Max Power Clean

Then….

3 Rounds For Time Of:

12 Squat Cleans (155/105)

9 Hang Cleans (155/105)

6 Push Jerks (155/105)

Compare times to December 5, 2013

April 16, 2014

“Fight Gone Bad”
Three Rounds of Max Reps:
Wall-ball: 20/15 pound ball  (Reps)
Sumo deadlift high-pull: 75/ 45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/ 45 pounds (Reps)
Row: calories (Calories) or Double Unders

Compare reps to December 18, 2013

April 15, 2014

**If you are unable to make it to max out today please make arrangements to do this wod at another time.  It is important that we have these numbers!

“CrossFit Total”

1 Rep Max of:

Shoulder Press

Back Squat

Deadlift

Compare loads to January 14, 2014

Are you going to PR today?

April 14, 2014

“BACK TO THE BASICS” BEGINNERS CLASS TONIGHT 6:30PM

OPEN TO THE PUBLIC $8 PER CLASS

4 Rounds For Time of:

12 Pull Ups

8 Thrusters (95/65)

12 Burpee Stick Jumps

8 Kettlebell Swings (55/35)

12 Walking Lunges

April 13, 2014

Rest Day

April 12, 2014

Rest Day