Category Archives: Workouts

Workout For Saturday February 24, 2018

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Happy Birthday to Jenn and Laura!

If you still need to complete the Open workout, please come to open gym on Sunday.

8:00am Partner Workout

9:00am Partner Workout

10:30am Yoga

“Partner WOD”

AMRAP in 25 Min of

200m Run (together)

20 Partner Wall Ball (20/16#)

20 Alt Burpees

20 Push Jerk (135/93#) (Split as desired)

 

Workout For Friday February 23, 2018

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The CrossFit Open starts TODAY! Please sign up at games.crossfit.com. There is a RX division AND a scaled division, so everyone can participate in the fun! We will be completing the open workouts during all class times on Friday for the next 5 weeks.

“18.1”

AMRAP in 20 Min of

8 Toes 2 Bar

10 Hang DB Clean and Jerks (50/35#) (5 each arm)

14 Cal Row (12 for the ladies)

“Scaled 18.1″

AMRAPin 20 Min of

8 Hanging Knee Raises

10 Hang DB Clean and Jerks (35/20”)

14 Cal Row (12 for the ladies)

Or

“Alternate WOD”

AMRAP in 20 Min of

200m Run

25 V-ups (20/16#)

25 Mtn Climbers (L+R=1)

25 Knees 2 Elbows

Workout For Wednesday February 21, 2018

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Dont forget to sign up for the Crossfit Open! For the next 5 weeks we will be completing the open workouts on Friday, instead of Chipper Friday.  There is both a RX division and scaled, So anyone can do it!

games.crossfit.com

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts

“180127”

AMRAP in 20 Min

10 Chest to Bar Pull-ups

15 Push-ups

20 Alt Pistols

*After every 3 Rounds complete 10 Burpees

Or

“Mini Blanchard”

2 Rounds

800m Run

32 Jumping Squats

32 Lunges

32 Deck Squats (25/15#)

32 Burpees

 

 

 

 

Workout For Tuesday February 20, 2018

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Don’t forget to sign up for the CrossFit Open! We will complete the workouts every Friday during all class times. There is both a scaled and RX division, so everyone can participate!

games.crossfit.com

“WOD”

Deadlift

5×3@85%

Then

AMRAP in 12 Min of

60 KB Swings (70/53#)

100 DU’s (x3 Singles)

Or

“BODY”

AMRAP in 30 Min of

400m Run

35 Wall Balls (20/16#)

25 Skater Plyos

15 Med Ball Cleans

5 Med Ball Push-ups

Workout For Monday February 19, 2018

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We will have a modified schedule today. Our last class will be at noon. We will still have kid’s class at 3:15.

“Partner WOD”

“Kalsu”

100 Thrusters (135/93#)

EMOM stop and do 5 Burpees

1 partner doing Thrusters, 1 Partner resting. BOTH partners are doing the Burpees every minute.

Workout For Thursday February 15, 2018

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“WOD”

Max Wall-Balls (20/16#) in 5 Min

Rest 2 Min

Then

“Tabata”

Push Press (75/53#)

Front Squat (95/63#)

Hang Power Clean (115/73#)

Ab-Mat Sit-ups

Or

“BODY”

Max Wall-Balls (20/16#) in 5 Min

Rest 2 Min

Then

“Tabata”

DB Push Press (35/25#)

Ab-Mat Sit-ups

Goblet Squats (53/35#)

KB Swing

“Tabata” is 20 seconds of work, 10 seconds of rest for 8 rounds at each exercise. Rest 1 Minute between exercises. Your score is your lowest round for each exercise.

Post Wall-Ball score and lowest round of each exercise.

 

 

 

Workout For Wednesday February 14, 2018

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Happy Birthday to Sandy!

Yoga today at 10:00am

1 Mile Warm-up (timed)

“Benchmark Wednesday”

“Valentine’s Day”

Partner AMRAP in 18 Min

From Min 0-5:00

Max Push-ups

Max KB SDHP (53/35#)

1 Partner doing push-ups, 1 Partner doing SDHP, switch as desired.

From Min 5:00-8:00

Max Synchronized air squats

From Min 8:00-13:00

Partner A: 400m Run

Partner B: Max DU’s

Switch

From 13:00-18:00

Max Pull-ups

1 Partner Working, 1 resting