Workout of the Day

A.
Push Press
5 x 5

B.
AMRAP in 15 minutes of:
5 Hang Squat Clean Thrusters
10 Pull-ups
150m Run

Rx+ 140 / 95, chest to bar

A week late, but congrats to Liz, Leah, and Corey for their 1st place finish. And Sarah, JoAnna, and Emily for their 2nd place finish. This Throwdown was a qualifier competition for the Granite Games and BOTH teams made the cut. Awesome work, ladies!

SIGN UP for the 2020 CrossFit Games Open HERE

Workout of the Day

A.
Front Squat 5 x 5
5-10 lbs heavier than last week

B.
Every 3 minutes, for 15 minutes (5 rounds):
20/15 Calories on Assault Bike
10m Walking Lunges w DBs in Front Rack

Masters: 18/12 calories 
Rx+ 24/18 calories, 12m OH lunges (50s/35s) 

Workout of the Day

A.
In teams of 3, complete AMRAP in 30 minutes of:
30 Deadlifts
30 Box Jumps (24 / 20)
30 Pull-ups
30 Dumbbell Shoulder to Overhead*

*use two dumbbells

While 2 partners are working on the
movements above,
1 athlete will be running 200m.

The run must be completed in an ordered relay:
partner A runs, then partner B, then partner C.

Masters: 20/16 inches
Rx+ 245/165, 27/22 inches*, chest to bar, 50s/35s

Workout of the Day

A.
Snatch
Every minute, for 12 minutes:
2 squat snatches

Starting at a moderate load, increase every 3 minutes

B.
AMRAP in 11 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of
hang squat snatches
5-10-15-20-25-30-35-40-45-50 etc of
double-unders

Masters: hang power snatches 

Score is total reps

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
20/15 Calories on Rower
15 Toes to Bar
10 Burpee Box Jump Overs (24 / 20)

Repeat from 10/5/17

Workout of the Day

A.
Clean
Every minute, for 12 minutes:
2 squat cleans
Increase the load every 3 minutes

B.
Four rounds for time of:
21 wall-balls
15 pull-ups
9 power cleans

Rx+ 5 rounds 30/20, chest to bar, 185/125

Workout of the Day

A.
Push Press 5 x 5

B.
AMRAP in 15 minutes of:
5 strict handstand push-ups
10 dumbbell snatches
150m run

Masters: strict presses
Rx+ deficit shspu, 70/50

Workout of the Day

A.
Front Squat 5 x 5

B.
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w Plate Overhead (45 / 35)

REMINDER: No classes on Saturday!

We are hosting the GRANITE GAMES THROWDOWN! Come watch some awesome athletes tear up the competition floor!

Workout of the Day

A.
Clean and Jerk
Every 90 seconds, for 15 minutes (10 sets): 1 squat clean + 1 jerk
Starting light, build to a heavy single
Or stay on the lighter side honing in on technique

B.
Three rounds for time of:
20 Toes to Bar
10 Clean and Jerks (135 / 95)

Rx+ 25 TTB, 185/125
Masters: 95 / 65

Reminder:
Granite Games Throwdown on Saturday! Starts at 9 AM, which means no class (sorry for any inconvenience!)

Workout of the Day

A.
Eight rounds of the following:
1 minute of rowing
rest 30 seconds
1 minute of skiing
rest 30 seconds
1 minute of assault bike
rest 30 seconds

Score is total calories