Thursday 03/05/150

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Chris H

Workout of the Day
Mobility – couch stretch & banded bowler
then
50-40-30-20-10
Situps
Alternating Dumbell Snatch (55/35)

Post your scores to the Whiteboard.

Wednesday 03/04/150

Charlie

Charlie – (BTW, also recently hit a 295 5RM back squat with what looked like plenty more in the tank)

Workout of the Day
Strength – Deadlift – 4×4 – Increase weight each set. Only continue to add weight it you can perform the weight with PERFECT lumbar position
then
20 Minute EMOM
10 Kettlebell swings (24/16)
5 Burpees

*Score how many rounds you were able to complete all the reps

Post your scores to the Whiteboard.

Tuesday 03/03/150

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Dustin

Workout of the Day
Skill Day! Pick a skill and hammer it
then
21-18-15-12-9 -6 -3
Shoulder to Overhead (115/75)
Pullups

Post your scores to the Whiteboard.

Monday 03/02/150

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Happy BDay Brian! *You can all thank Brian for todays masher

Workout of the Day
Back Squat
Find your 5 rep max.
within 15 minutes
then
“Rhabdo V2″
100 Double Unders
30 Back Squat (135/95)
100 Double Unders
30 Front Squat (95/65)
100 Double Unders
30 Overhead Squat (65/45)
100 Double Unders

Take all bars from the floor. Set them up so you can strip down to the next weight

Post your scores to the Whiteboard.

Friday 02/27/150

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Ryan B

Workout of the Day
Strength – Deadlift – 4×3 – Increase weight each set
then
30 Rounds of the following complex
1 Power Clean (95/65)
2 Alternating lunges with barbell in front rack
1 Shoulder to overhead

Once you start the complex you must complete it before dropping the bar or you start that round over

Post your scores to the Whiteboard.

Thursday 02/26/150

Tonight is the announcement of the first CrossFit Open WOD for the year, 15.1! Join us at 6PM to watch the announcement and then take a crack at it if you’d like. Get some!!

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- Tommy, Mike and Elaine…the calm before the rowing storm

Workout of the Day
Mobility! Pick an area you’re feeling it and stretch, smash and roll it out. Then – couch stretch 2 min per side
then
5 Rounds for time:
50 air squats
35 sit ups
20 push ups

Post your scores to the Whiteboard.

Wednesday 02/25/150

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Callie

Workout of the Day
Shoulder Press
Find your 3 rep max.
Within 15 minutes
then
5 Rounds
5 Power Clean & Jerk (135/95)
10 Pullups
15 Box Jumps

Post your scores to the Whiteboard.

Tuesday 02/24/150

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Coach Kelli!

Workout of the Day
Skill Day!! Pick a skill and kill it!
then
12 Minute AMRAP
50 Double Unders
20 Kettlebell Swings (24/20)
5 Hand Release Burpees

Post your scores to the Whiteboard.

Monday 02/23/150

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Workout of the Day
Overhead Squat
Find your 1 rep max.
Within 15 Minutes
then
As far as possible in 11 minutes
2 Overhead Squat (95/65)
2 Toes To Bar
4 Overhead Squat
4 Toes To Bar
6
6
etc.

Post your scores to the Whiteboard.

Friday 02/20/150

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Workout of the Day
Push Jerk
Find your 1 rep max.
Within 15 Minutes
then
1000m row
30 Ring Rows
30 Burpees
Post your scores to the Whiteboard.