Tuesday, February 21, 2017

Paul

Workout of the Day

A.
Push Press
15 minutes to build to a heavy push press

B.
CrossFit Games Open 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups

Score will be total reps

Monday, February 20, 2017

Carly

Workout of the Day

A.
Front Squat
15 minutes to build to a heavy single

Rest 90-120 seconds between sets

B.
CrossFit Games Open 11.6
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups

Saturday, February 18, 2017

Josh

Workout of the Day

A.
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Bike or Rower
Lunges w Dumbbells Overhead

Partner A does 15 calories, then 15 lunges. Partner B does 15 calories, 15 lunges. Partner A does 14/14, Partner B does 14/14, etc.

Friday, February 17, 2017

Swindle getting ready to snatch his face off

Workout of the Day

A.
Power Snatch
Every minute, for 12 minutes: 2 power snatch (drop and rest 10 seconds between reps)
Starting moderately heavy, increase the load every 3 minutes (4 loads)

B.
For time:
Run Around the Block
then,
21-15-9 rep rounds of:
Hang Power Snatches (115 / 75)
Toes to Bar
then,
Run Around the Block

Thursday, February 16, 2107

Sarah A.

Workout of the Day

A.
Clean 1-1-1-1-1-1-1
Increasing the load each set,
spend 15 minutes building to a heavy squat clean

B.
CrossFit Games Open 15.3
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups
3 Power Cleans
6 Handstand Push-ups
3 Power Cleans
9 Handstand Push-ups
3 Power Cleans
12 Handstand Push-ups
6 Power Cleans
15 Handstand Push-ups
6 Power Cleans
18 Handstand Push-ups
6 Power Cleans
21 Handstand Push-ups
9 Power Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Wednesday, February 15, 2017

Workout of the Day

A.
Every minute, for 30 minutes:
Min 1: 15 Wall-Balls (20 / 14)
Min 2: 15 Box Jumps (24 / 20)
Min 3: 15 Kettlebell Swings (53 / 35)

Brooke Ence – Kill the Quit

Tuesday, February 14, 2017

Had a ton of fun Friday night. Thanks to everyone who came out and congrats again, Bob!

Workout of the Day

A.
Push Press
Every 30 seconds, for 9 minutes (18 sets): 1 rep at 85%
(or 5-15 lbs heavier than your last PP session)

B.
AMRAP in 10 minutes of:
7 Right Arm Dumbbell Snatches (50 / 35)
7 Left Arm Dumbbell Snatches
7 Burpee Broad Jumps (6 ft/ 4 ft)

Rx+ 70 / 50

Monday, February 13, 2017

10 Days till the Open starts! Sign up HERE. CFF Intramural Team details coming soon!

Workout of the Day

A.
Front Squat
Every 30 seconds, for 9 minutes (18 reps): 1 rep at 85%
(or 5-15lbs heavier than your last FS session)

B.
CrossFit Games Open 14.2 Modified
AMRAP in 12 minutes of:
2 rounds of:
10 Overhead Squats (95 / 65)
10 Chest to Bar Pull-ups
Then,
2 rounds of:
12 Overhead Squats
12 Chest to Bar Pull-ups
Then,
2 rounds of:
14 Overhead Squats
14 Chest to Bar Pull-ups

If you finish the 14’s, go on to 16’s.

Saturday, February 11, 2017

Snow

Workout of the Day

A.
In teams of two, alternating between movements, AMRAP in 24 minutes of:
200m Run
21 Kettlebell Swings (53 / 35)
18 Alt. Lunges w KB in Goblet Hold (53/35)
15/12 Calories on AirBike or Rower
12 Burpee Box Jump Overs (24 / 20)

Partner A Runs 200m, Partner B does 21 KBS, Partner A does 18 lunges, Partner B does 15 Calories, Partner A does 12 BBBJO, Partner B does 200m run, etc.

Friday, February 10, 2017

Coach Bob is retiring from the Army today after serving for 27 years. To celebrate, he is throwing a massive party here at the gym tonight – Friday, at 7:30 PM. We would love to have all of our members come and celebrate. Food + drinks + games + good people = Good times! 

Workout of the Day

A.
CrossFit Games Open Workout 11.5
AMRAP in 20 minutes of:
5 Power Cleans (145 / 100)
10 Toes to Bar
15 Wall-Balls (20 / 14)