Friday 02/05/160

12640508_1099506036748199_5782422031098739202_o

Dustin + awesome beard

Workout of the Day
Strength – Bring Sally up strict press (45/35) then bring dally up planks
then
7 Rounds
10 Chest to Bar pullups
10 Box Jumps (24/20)

Post your scores to the Whiteboard.

Thursday 02/04/160

 

12622321_1099505850081551_6011214497547352748_o

Workout of the Day
CrossFit Games Open Workout 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar-facing Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar-facing Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar-facing Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Bar-facing Burpees

Post your scores to the Whiteboard.

Wednesday 02/03/160

886838_1099505786748224_4357262426454754515_o

Kristi

Workout of the Day
Open skill day – spend 15 minutes crushing a skill/mobility/strength
then
100 Double Under Buy In
then
10 Rounds
6 Lunges in place w/dumbells at side (55/35)
6 Hang dumbell power cleans (55/35)
then
100 Double Under Buy Out

Post your scores to the Whiteboard.

Tuesday 02/02/160

12513580_1099501766748626_1965308447164453990_o

These two….

Workout of the Day
Deadlift – EMOM – 8 Minutes – 3 reps at 75% of 1RM – Take 10 minutes to warm up to EMOM weight
then
4 Rounds
20 Kettlebell Swings
6 Wall Walks

Post your scores to the Whiteboard.

Monday 02/01/160

1914141_10208057335493801_4848396834702936724_n

Tracey

Workout of the Day
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

**40 Minute Cutoff

Post your scores to the Whiteboard.

Friday 01/29/160

1934329_10208149814085708_3796201974659146091_n

Coach Andi

Workout of the Day
Split Jerk
Find your 1 rep max.
within 15 minutes
then
3 Rounds
10 Shoulder to Overhead right arm w/dumbell (45/25)
10 Shoulder to Overhead left arm
50 Double Unders

Post your scores to the Whiteboard.

Thursday 01/28/160

10443500_10208057346454075_62142718537777751_n

Laci

Workout of the Day
Open skill day – pick a skill/strength/mobility that needs work and kill it!
then
20 Minute EMOM
Odd Minutes 5 Power Snatch (135/95)
Even Minutes 30 Lateral Bar Jumps

Post your scores to the Whiteboard.

Wednesday 01/27/160

12187665_10208727309205963_3455972231562383843_n

Krissy

Workout of the Day
Power – Battling Ropes – 5 Rounds – 20 seconds full effort, rest as needed between rounds
then
18 – 15 – 12 – 9 – 6 – 3
Front Squat (115/75)
Chest to Bar Pullups

Post your scores to the Whiteboard.

Tuesday 01/26/160

download

 

Workout of the Day
Strength – Back Squat – 10,8,6,4,2,1 – Increase weight each set – 20 Minutes to complete – look for a heavy 1RM for the day
then
8 Minute AMRAP
7 Kettlebell Swings (32/20)
7 Pushup Shoulder Touches
7 Box Jumps (24/20)

Post your scores to the Whiteboard.

Monday 01/25/160

 

DSC_0999Kevin

 

Workout of the Day
Mobility – Couch Stretch – Banded Bowler – Banded Hamstring
then
CrossFit Games Open Workout 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Post your scores to the Whiteboard.