Workout of the Day A. Five sets of: Back Squat x 2 reps Rest 2-3 minutes B. Four sets for times of: 135/95 lb Power Clean x 5 reps Pull-Ups x 10 reps Double-Unders x 30 reps Rest 2 minutes
2012 09 27
Workout of the Day For Max Reps (or Calories): 2 Minutes Row for Calories Rest 2 minutes 2 Minutes Max Reps Kettlebell Swings (24/16 kg) Rest 2 minutes 2 Minutes Max Reps Burpees Rest 2 minutes 2 Minutes Max Reps Sit-ups …
2012 09 26
Press On, Press Hard, Press HEAVY!
Workout of the Day A. Five sets of: Press x 5 reps Rest 2-3 min in between sets B. Complete as many rounds and reps as possible in 6 minutes of: 115/75 lb Thrusters x 3 reps Pull-Ups x 6 reps 30″/24″ Box Jumps x 9 reps…
2012 09 25
Deadlifts on the Menu for Today…
Workout of the Day A. Five sets of: Deadlift x 5-7 reps Rest 20 seconds Push-Ups x 15-20 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 2000 Meters
2012 09 24
2012 09 23
Workout of the Day This WOD is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait…
2012 09 22
Great article today in Well + Good about how woman are taking on CrossFit. We certainly see it in our box. The author, Alexia came over when we first opened up. We love her last paragraph: "In a lot of ways, CrossFit takes the bootcamp craze to the next level.…
2012 09 21
Workout of the Day CrossFit Games Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar
2012 09 21
Power Cleans, Push-ups, Double-unders and Swinging away…
Workout of the Day A. Six sets of: Clean or Power Clean x 1.1 (rest 10 seconds between singles) Rest 2-3 minutes B. Five rounds for time of: 10 Hand-Release Push-Ups 20 Kettlebell Swings (24/16 kg) 30 Double-Unders
2012 09 20
Olympic Lifting with a New Zealand All Blacks Rugger…
Workout of the Day A quick thank you to everyone for braving the 200M hurricane sprints last night; we hope you enjoyed the class... A. In 15-20 minutes, build to a 1-RM Jerk. B. Three rounds for time of 135/95 lbs Ground to Overhead x…
2012 09 19