Thursday, April 28, 2016

CrossFit Workout - Friday 4/29/16

Hope you enjoyed the flash back to 2008.  We're back to 2016 today.

Task List WOD  aka Friday Fun Day

Atlas Stones
Rope Climbs
Bear & Gator Crawls
Bar Hangs
Airdyne Sprints

Wednesday, April 27, 2016

CrossFit Workout - Thursday 4/28/16

Flash Back Week from 2008 continues

For time

750 meter row
25 jackknife situp
50 kb swing 55/40
500 meter row
20 jackknife situp
40 kb swing 55/40
250 meter row
15 jackknife situp
30 kb swing 55/40

CrossFit Warmup, 10 reps each x 3 rounds

AfterWOD:  Coach's Choice




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Tuesday, April 26, 2016

CrossFit Workout - Wednesday 4/27/16

21-15-12-9-6-3 reps, for time, of

Back Squat 95/65
Floor Press 30/20 DBs
Situp w/DB

Jacked:  135/95 & 45/30




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Monday, April 25, 2016

CrossFit Workout - Tuesday 4/26/16

D'over Week continues, from December 2008

AMRAP in 20 minutes of

20 box jump
15 ring dip
10 pullup





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Sunday, April 24, 2016

CrossFit Workout - Monday 4/25/16

FlashBack/ D'Over Week, from December 2008

5 rounds, for time, of

10 push press  95lb/65lb
15 strict pushup

Cool Down:  5 Burpee tuck jumps and 5 Double Squat Wall Ball Shots x 5 rounds, for time
Happy 25th Birthday Anna C.




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Thursday, April 21, 2016

CrossFit Workout - Friday 4/22/16

Final day of "No Clock" Week

"Christine"

3 rounds, not for time, of

500M row (or run)
12 bodyweight deadlifts
21 box jumps (24"/20")

Attempt to get as close to your bodyweight as possible on the deadlifts. You may do this workout or time, your choice.


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Wednesday, April 20, 2016

CrossFit Workout - Thursday 4/21/16

"No Clock" Week continues

Choice: Grace or Isabel, not for time

Here is your chance to Rx the weight on one of these Benchmark workouts without the pressure of the clock.  You are permitted to increase at any time up to rep 15. If you have a good Rx'd time already, feel free to go heavy.  Record heaviest weight used for at least 15 reps.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: Coach's Choice