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en·coun·ter [in kówntər]

  1. to meet with conflict; to face something difficult

Thursday 04/17/140

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- Aime

Workout of the Day
Power – 12 minutes to reach max height box jump with a step
then
For time:
100 air squats
75 kb swings (24/16)
50 mountain climbers
25 Burpee box jumps

Post your scores to the Whiteboard.

Wednesday 04/16/140

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- Alys & Kim

Workout of the Day
Strength – Power clean + 3 front squat @70% 1RM front squat
then
Death by hang power snatch (95/65)

Post your scores to the Whiteboard.

Tuesday 04/15/140

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- Megan

Workout of the Day
Mobility – Inch worm from pullup bars to windows, duck walk back – 10 ring rows X 2 rounds
Then – Banded Hamstring & banded bowler
then
5 rounds for time:
15 pullups (chest to bar if you have them)
40 double unders

Post your scores to the Whiteboard.

Monday 04/14/140

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Devon (aka ‘The Man’) @ the Ogarstrong Event

Workout of the Day
Power – EMOM – 10 minutes – 1 power clean + 1 hang clean (yes, full clean) + 1 shoulder to overhead @ 65% 1RM clean (complete the whole complex without dropping the bar)
then
CrossFit Open Workout 13.5
10 Minute AMRAP
5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jump (24/20)

Post your scores to the Whiteboard.

Friday 04/11/140

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- Morgan, Jason, Brian
Workout of the Day
Row day!
Start immediately after warm up
4 rounds of max effort 500m rows
You’ll have to take turns so rest a minimum of 4 minutes between efforts

Post your scores to the Whiteboard.

Thursday 04/10/140

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- Kelley and Dianne. It may LOOK like the box won bit these 2 both finished the workout! Nice work!

Workout of the Day
Bring Sally Up – back squat (95/65)
then
For time complete:
50 shoulder to overhead (135/95)
EMOM – 15 jumps over the bar

Post your scores to the Whiteboard.

Wednesday 04/09/140

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- Lara

Workout of the Day
15 minutes to work up to a 1RM Clean (yes, a full clean)
then
4 rounds for time:
10 power clean (135/95)
12 box jumps (24/20)

Post your scores to the Whiteboard.

Tuesday 04/08/140

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Workout of the Day
Mobility – 30 air squats, then, banded hamstring stretch and couch stretch
then
Partner WOD
Prowler push around building (together) Men – two 45′s per post.  Women – two 25′s per post
80 toes to bar (1 person working at a time)
Prowler push around building (together)
150 Kettlebell swing (24/16)

*If you don’t have a partner, prowler weight will be cut in half and reps cut in half

Post your scores to the Whiteboard.

Monday 04/07/140

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Workout of the Day
Strength/Power – EMOM – 10 Minutes – 1 Power snatch + 4 overhead lunge in place @ 70% 1RM power snatch
then
10 rounds
10 pullups
10 burpees

Post your scores to the Whiteboard.

Friday 04/04/140

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- Alison (+1)…strong healthy mama!!

Workout of the Day
Strength – 5×3 Back Squat
then
For Time:
21-15-9
Pull-ups
Hang Clean (135/95)

Post your scores to the Whiteboard.