Thursday, October 3, 2019

Josh

One week from today and the 2020 CrossFit Games Open starts! Sign up HERE

Workout of the Day

A. (last done: 1/9/2019)
Every minute, for 30 minutes (10 rounds):
Min 1: Complete 1 round of “DT”
Min 2: 15 Toes to Bar
Min 3: Rest
One round of “DT” is
12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Hat tip to CF Chalk for the workout

Wednesday, October 2, 2019

Liz

Workout of the Day

A.
Every 8 minutes, for 32 minutes (4 rounds):
500m/400m Ski
400m Run
30/24 Calories on Assault Bike

Each will be scored for time

Tuesday, October 1, 2019

Workout of the Day

A.
Push Press 5 x 5 (week 3 of 5)

B. (repeat from 5/2017)
Every 4 minutes, for 16 minutes (4 sets):
20/15 Calorie Row
15 Thrusters
10 Handstand Push-ups

Each round will be scored for time

Rx+ 95/65, strict hspu

Monday, September 30, 2019

The 2020 CrossFit Games Open starts in 11 days (October 10). Let’s do what we always do: sign up and crush these  workouts !

Workout of the Day

A.
Front Squat 5 x 5 (week 3 of 5)

B.
CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Muscle-ups*
50 Wall-Balls
100 Double-unders

* if you don’t have ring muscle-ups yet, but you’ve got pull-ups,
perform 14 of your highest level pull-up as a substitute

Saturday, September 28, 2019

Emily T

Workout of the Day

A.
In teams of two, complete the following for time:
run around the block*
then,
ten rounds of:
12 pull-ups
10 thrusters
8 box step overs w dumbbells
then,
run around the block*

*both partners run

Rx+ 8 bar muscle-ups, 145/100, 50s/35s (24/20)

Friday, September 27, 2019

Workout of the Day

A.
Snatch
Every 2 minutes, for 20 minutes: 10 sets
10/7 calories on ski erg
2 squat snatches

Start light and build over the course of the 10 sets

B.
Every minute, for 10 minutes:
6 burpees over the bar
max power snatches

Thursday, September 26, 2019

Brady, Kevin, and B. Smith

Workout of the Day

A.
Complete the following for time:
150 double-unders
50 wall-balls
40 box jumps
30 handstand push-ups
20 devil presses
30 handstand push-ups
40 box jumps
50 wall-balls
150 double-unders

Wednesday, September 25, 2019

SIGN UP for the 2020 CrossFit Games Open HERE

Workout of the Day

A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calorie Row
4 Deadlifts

Start light and build by feel

B.
Every minute, for 10 minutes:
4 Power Cleans (135 / 95)
Max Toes to Bar

Masters: 95/65
Rx+: 185 / 125

Score is total TTB

Tuesday, September 24, 2019

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

Monday, September 23, 2019

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)