Thursday 09/18/140

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- upside down Amy

Workout of the Day
Skill day – Pick a skill – rope climbs, double unders, kipping, getting inverted.
then
CrossFit Games Open Workout 11.2

15 minute AMRAP
9 deadlift (155/100)
12 pushups
15 box jumps (24/20)

* Compare to 2/27/14

Post your scores to the Whiteboard.

Wednesday 09/17/140

Muscleups

Workout of the Day
Power/skill – 10 minutes to work on hang power snatch – If you are proficient at this movement, work up to a heavy single for the day.
then
50 lateral jumps over bar
30 hang power snatch (135/95)
30 pullups (chest to bar if you have them)
50 lateral jumps over bar

* Compare to 2/26/14

Post your scores to the Whiteboard.

Tuesday 09/16/140

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- calm before the storm

Workout of the Day
Mobility – 15 slow air squats – then – duck walks (hands on the back of your head) from pullup bars to windows and back – rest 1 minute – 3 rounds
then
12-10-8-6-4-2
thrusters (115/75)
with 30 double unders between each round – start and finish on double unders

* Compare to 2/25/14

Post your scores to the Whiteboard.

Monday 09/15/140

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- Happy birthday Renee P!

Workout of the Day
Strength – 3 rounds – Max effort plank hold from elbows rest 10 seconds, then max effort handstand hold rest 10 seconds, then max effort static hold chin over bar, rest 1 minute. Score is your total time for all 3 rounds including rest periods
then
As far as possible in 10 minutes:
21-15-9
Kettlebell swing (24/16)
Toes to bar
With remaining time complete as many burpee box jumps as possible (24/20)

Score is 21-15-9 time and total burpee box jumps
*Compare scores to 2/24/14

Post your scores to the Whiteboard.

Friday 09/12/140

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- Erin

Workout of the Day
Mobility – 2min per side Couch Stretch and Banded Hamstring

then
8 Rounds for time:
10 Deadlift (185/125)
3 Wall walks
Run around building

Post your scores to the Whiteboard.

Thursday 09/11/140

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Come in and train today for those who no longer can

Workout of the Day
9/11 Memorial WOD:
7 min AMRAP
9 Push Press (135/95)
11 Pull-ups
Rest 1 minute

7 min AMRAP
9 box jumps
11 Sit-ups
Rest 1 min

7 min AMRAP
9 OH Plate lunges (45/25)
11 Hand Release Push-ups
Rest 1 min

Then for time
343 Jump Rope (number of fire fighters killed)
60 Air Squats (number of Police Officers killed)

Post your scores to the Whiteboard.

Wednesday 09/10/140

flagstaffsquatbadkneesvsgood

Which one is better?

Workout of the Day
Skill day! Pick a skill – 15 minutes to work on it
then
3 rounds
50 double unders
15 ring dips
25 kettlebell swings (24/16)

Post your scores to the Whiteboard.

Tuesday 09/09/140

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CJ with movement wizard Carl Paoli

Workout of the Day
Mobility – 2 rounds not for time – bear crawl 100 feet, 20 air squats – then – couch stretch and banded bowler
then
5 rounds
5 squat clean and jerks (155/115)
10 burpee lateral jumps over bar
run around building

Post your scores to the Whiteboard.

Monday 09/08/140

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Happy BDay Reecer and Hannah!!!!

 

Workout of the Day
Strength – Strict Press – 4×5 – rest 2 minutes in between sets – increase weight each set – focus on midline stability throughout movement
then
As far as possible in 10 minutes
2 pullups
8 box jumps (24/20)
4 pullups
8 box jumps
6 pullups
8 box jumps
etc.

Continue adding 2 pullups per round until 10 minutes is up. Kill it!!

Post your scores to the Whiteboard.

Friday 09/05/140

erin

Erin

Workout of the Day
Skill day! 10 minutes to work on a skill of your choice
then
Run 400m
50 dumbell snatches (55/35)
30 toes to bar
Run 800

*Break up dumbell snatches however you choose

Post your scores to the Whiteboard.