Friday, June 17, 2022

Ari

Workout of the Day

A.
Clean and Jerk
18 minutes to establish something heavy

B. (repeat)
AMRAP in 10 minutes of:
5 power clean and jerks (135 / 95)
10 Box Jumps

Masters: 95/65, 20/16
Rx+ 5+10 on the minute

Thursday, June 16, 2022

Yeti (aka Chaz)

Workout of the Day

A.
Working for 60 seconds, resting for 60 seconds, complete:
100/75c Row 
100 Goblet Squats w DB (50 / 35)*
100 Abmat Sit-ups
100 DB Hang Snatches (50 / 35)
100/75c Row

Masters: 35/25

*does not have to alternating, just accumulate 50 each arm

Wednesday, June 15, 2022

Who doesn’t love the floor post workout?

Workout of the Day

A.
Deadlifts ‘n’ Double-unders
Every 2 minutes, for 16 minutes (8 sets):
4 deadlifts
40 double-unders

B.
For time:
40c Assault Bike
40m Walking Lunge w DBs in Front Rack
400m Run

Tuesday, June 14, 2022

 John

Workout of the Day

A.
Shoulder Press

B.
Seven rounds for time of:
7 Shoulder to Overhead (115 / 75)
7 Pull-ups
7 Burpees

Masters: 85/55
Rx+ 155/105, chest to bar, burpees over bar

 

Monday, June 12, 2022

Jess

Workout of the Day

A.
Back Squat
10-8-6-4-10 rep sets

Start light and build to something challenging for 10

B. (repeat)
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Masters: 85/55, 20/16
Rx+ 155/105, 30/24

Saturday, June 11, 2022

Amy

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
AMRAP in 15 minutes of:

10 Hang Power Snatches (95 / 65)
14 Box Jumps (24 / 20)
10 Overhead Squats

Partner A completes the snatches, Partner B completes the BJ, Partner A completes the OHS, etc until all 10 rounds are finished.

Then, at minute 20:00, with only one person working at a
time:

Complete:
60 Hang Power Snatches (95 / 65)
90 Box Jumps
60 Overhead Squats

Masters:
65/45, 20/16 inch box (12 reps), front squats
Rx+ 115 / 75

Friday, June 10, 2022

Workout of the Day

A.
Clean and Jerks
Every minute, for 15 minutes:
1 squat + split jerk
3 x 60%
3 x 70%
3 x 75%
3 x 80%
3 x 85%

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

Thursday, June 9, 2022

Workout of the Day

A.
AMRAP in 15 minutes of:
25c Assault Bike
40m Sled Push

Rest 5 minutes, then:

B.
AMRAP in 15 minutes of:
25c Ski Erg
40m Sled Pull

Ladies: 18 calories 

Wednesday, June 8, 2022

Katie

Workout of the Day

A.
Deadlifts ‘n’ Double-unders
Every 2 minutes, for 16 minutes (8 sets):
4 Deadlifts (start around 50-60% and build by feel):
40 Double-unders

Rx+ 65 DU

B.
For time:
1000m Row
25 Devil Presses (50s / 35s)

Ladies: 850m

Masters: 35/20
Rx+ devil thrusters

Tuesday, June 7, 2022

Doug

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 7 sets:
4 reps at ~80%

After each set:
1-3 rope climbs

B.
For time:
400m Run
then:
4 rounds of:
15 Shoulder to Overhead (105 / 70)
15 Pull-ups
then:
400m Run

Masters: 75/55,
Rx+ 115/75, CTB
Rx++ 135/95, 8/7 bar muscle-ups