Saturday, January 27, 2018

Seaneen

Workout of the Day

A.
In teams of two, with partners alternating movements, complete AMRAP in 24 minutes of:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Kettlebell Swings (53 / 35)
15 Empty Bar Thrusters (45/35)

Or, working solo:
AMRAP 18:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Kettlebell Swings (53 / 35)
15 Empty Bar Thrusters (45/35)

Rest 2 minutes

Friday, January 26, 2018

Edmund

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
300m Run
15-18-21-24-27 Wall-Balls (20 / 14)
15-12-9-6-3 Hang Snatches (75-95-115-135-155 / 55-65-75-90-100) – power or squat

Rx+ 95-135-155-185-205 / 65-85-105-115-135 – squat, 30/20

Each round will be scored for time

Thursday, January 25, 2018

Government-Approved Workouts? The Fight Against Fitness Licensing.

Workout of the Day

A.
Pull-ups and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1: 7-18 Calories on Rower
Min 2: 40-60 ft of Walking Lunges w DBs in Front Rack (pick weight)
Min 3: 10-20 Abmat Butterfly Sit-ups

Wednesday, January 24, 2018

Scott

Tis the season: sign up for the 2018 CrossFit Games Open HERE

Workout of the Day

A.
Clean and Jerk
Every minute, for 12 minutes: 2 squat cleans + 1 jerk
Starting at a moderate load, increase by feel every 4 minutes (3 total loads)

On the odd minutes: touch and go
On the even minutes: singles

B.
Last done: 1/26/17
The 2013 CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Tuesday, January 23, 2017

LeeAnn

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes (4 sets): 6 reps at 65-70%
(or 5-20 lbs heavier than your last pp session)

Immediately after each set: 30 seconds of V-ups

B.
Three rounds for reps of:
1 Minute of Biking for Calories
1 Minute of Handstand Push-ups
1 Minute of Box Jump Overs (24 / 20)

1 Minute Rest

Monday, January 22, 2018

Sisco

Workout of the Day

A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 6 reps at 65-70%
(or 5-20lbs heavier than your last FS session)

Immediately after each set: 30 seconds of HR Push-ups

B.
AMRAP in 10 minutes of:
30 Double unders
5 Right Arm DB Snatches + 5 DB OHS (pick weight)
5 Left Arm DB Snatches + 5 DB OHS (same weight)
10 Burpees Over the Dumbbell

Master’s
AMRAP in 10 minutes of:
30 Double unders
5 Right Arm DB Snatches + 5 DB OHS (pick weight)
5 Left Arm DB Snatches + 5 DB OHS (same weight)
10 Burpees (not over the DB)

Saturday, January 20, 2018

Larry

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Run Around the Block*
then
80 Pull-ups
100 Box Jump Overs (24 / 20)
120 Kettlebell Swings (heavy)
140 Anchored Sit-ups (weighted)
then
Run Around the Block*

*Both partners run

Friday, January 19, 2018

Lea

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
90 Seconds of Rowing for Calories
30 Seconds Rest
60 Seconds of Toes to Bar
30 Seconds of Rest
30 Seconds of Power Snatches (135 / 95)

Rest 2 minutes

Rx+ squat snatch

Thursday, January 18, 2018

Kav

Workout of the Day

A.
Handstand Push-ups and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1: 30-60 Double-unders
Min 2: 2-8 Bar Muscle-ups or Progressions
Min 3: 10-15 Wall-Balls (20/14)

Wednesday, January 17, 2018

Kenzie

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes: 3 reps
Starting at a moderate load,
increase the load by feel every 4 minutes (3 total loads)

On the odd minutes: touch and go
On the even minutes: singles

B.
CrossFit Games Open 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)