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Workout of the Day

Saturday January 5th

Don’t forget about our new weekend schedule! 8:30 and 9:30 classes today followed by Olympic Lifting at 10:30.  Sunday classes are at 11 and 12! 

Your work for today:

Strength:

Overhead Squat

A suggested rep scheme here is 5 sets of 3. If you are not experienced with the overhead squat or struggle with the overhead position you will be working on technique today with minimal weight.  We want to stress here that good position and safety is FAR more important than how much weight you have on the bar.

WOD:

200M Farmer Carry (DB or KB)

30 Push Ups

30 Weighted Lunges (DB or KB)

30 Double Unders 

20 Push Ups

20 Weighted Lunges (DB or KB)

20 Double Unders 

10 Push Ups

10 Weighted Lunges (DB or KB)

10 Double Unders 

200M Sprint

Remember to talk to your coach about properly scaling reps or weight for any movements you’re having difficulty with. 

I hope you enjoyed today’s colorful post, wanted to spice things up for the weekend! Have fun today! 

 

Categories
Workout of the Day

January 4, 2013

Happy Friday! 

Just a friendly reminder to everyone that as class sizes grow it’s even more important to show up on time to classes. We realize that things happen and we’re not expecting perfection from anyone, but please do your best to be prompt! 

Your work for today:

Deadlift 

5×5

Add 5-10# from your last sets.

WOD:

Tabata Air Squats (your score is the lowest number of squats you do in a round)

REST 

8 Min AMRAP

12 Burpee Box Jumps

9 Toes to Bar 

 

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Workout of the Day

January 3, 2013

Strength:

3RM Hang Squat Clean

New to squat cleaning or Olympic lifting in general? No problem! Your 3RM for the day might be much lighter than your power clean or maybe even an empty barbell. Working on technique here will be much more important than putting up a big number. 

WOD:

21 KB Swings 53/35

15 Thrusters 95/65

400 M Run

15 KB Swings

12 Thrusters

200 M Run

9 KB Swings

9 Thrusters

100 M Run 

Categories
Workout of the Day

January 2, 2013

Who’s ready for the first workout of 2013?! 

STRENGTH:

Push Press

5-4-3-2-2-1-1-1

Go for a new 1 RM!

WOD:

Max Reps in 2 minutes at each station with 30 seconds of rest between each:

Ball Slams

HSPU or Regular Push Ups

Pull Ups

Squats 

Clean&Jerk 65/95

Sit Ups

Burpees

 

Categories
Workout of the Day

January 1, 2013

HAPPY NEW YEAR!!

We hope you all had a fun and safe New Years Eve! Just a reminder that we are closed today.  The CrossFit Open Competition is around the corner so if you’re looking for something to do today, give 7 minutes of burpees a try! 

We are looking forward to an exciting year with all of you! Here’s to hard work, fun and plenty of PR’s in 2013!