2012 12 23
22 December 2012 – STRENGTH – Bench 5’s
Strength Workout of the Day MAIN EVENT: 1A) Bench Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2012 12 22
Workout of the Day Three rounds for time of: Row 500 Meters 20 Burpees Run 400 Meters
2012 12 22
Happy and healthy holidays everyone! We're doing our part by trying to keep the box open as much as we can! Here is the schedule: Saturday, December 22nd (Regular Schedule) 8:30am WOD 9:30am Performance (Outdoors, weather permitting) 10am WOD 11am WOD 12pm Strength 12pm Free Into to CrossFit …
2012 12 21
Workout of the Day A. Take 12-15 minutes to build to a 1-RM Shoulder Press B. Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 250 Meter Row
2012 12 21
Workout of the Day A. Take 10-12 minutes to work up to a heavy, but not 1-RM, Power Clean B. Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5 Burpees Score the total amount (in lbs) successfully cleaned during the workout. If you do…
2012 12 20
20 December 2012 – STRENGTH – Squat 5’s
Strength Workout of the Day MAIN EVENT: 1) Squat (5's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS TONIGHT AND CONTINUE DOING SO GOING FORWARD...USE THE PERCENTAGES BELOW TO FIGURE OUT WEIGHTS [All numbers are based off of 90% of your 1-RM. For example, your…
2012 12 20
Workout of the Day A. Four sets of: Kettlebell Walking Lunge x 20 steps Rest 90 seconds Ring Rows x 8-10 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:…
2012 12 19
18 December 2012 – STRENGTH – Press 5’s
Strength Workout of the Day MAIN EVENT: 1A) Press (5's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off…
2012 12 18
Workout of the Day A. Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift x 10 reps (touch and go) Rest 30 seconds Ring…
2012 12 18