Monday, April 27, 2015

Allison

Allison

Workout of the Day

A.
Front Squat
9 minutes to build to a heavy front squat
then, load the bar to 70% of todays heavy FS and complete as many reps as possible

B.
Three rounds for time:
400m Run
21 Wall-Balls (20 / 14)
12 Ring-dips

Rx+ 30 / 20, 6 / 3 RMU

Last done: 3/31/14

FED UP, a great documentary about the corrupt and sad state of the food and health industries, is available on Netflix. Highly recommended.

Saturday, April 25, 2015

Tommy breaking the speed limit

Tommy breaking the speed limit

Workout of the Day

A.
Graveyard Run

B.
Junkyard Dawg

C.
In teams of two, with one person working at a time, complete the following:

2000m row
60 Thrusters (95 / 65)
60 Burpees Over the bar
1000m row
30 Thrusters
30 Burpees over the bar

Wednesday, April 22, 2015

Christin

Christin

Workout of the Day

A.
Deadlift
Every minute, for 18 minutes:
Min 1: 5 Deadlifts at 70%
Min 2: 5 Tall Box Jumps

B.
AMRAP in 5 minutes of:
Burpee Box Jump Overs (24 / 20)

What Should Stretching Feel Like? Hacking Your Tight Hamstrings | MoveSkill

Tuesday, April 21, 2015

T. Bearman

T. Bearman

Workout of the Day

A.
Push Press
Every minute, for 12 minutes: 2 reps
(heavier than prior sessions, or ~65% to ~85%)

B.
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Abmat Butterfly Sit-ups

Rx+ UB DU, Toes to bar

*15 min cap*

Monday, April 20, 2015

Russ and Larry

Russ and Larry

Workout of the Day

A.
Front Squat
Every minute, for 12 minutes: 2 reps
(~60% to ~80%, or slightly heavier than last week)

B.
“Karen”
For time:
150 Wall-Balls (20 / 14)

*12 min cap*
or

CrossFit Games Open Workout 13.3
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-unders
30 Muscle-ups

Saturday, April 18, 2015

Karla

Karla

Workout of the Day

Bring a buddy day!

Complete the following for time:
400m Run
50 Wall-Balls (20 / 14)
50 Abmat Butterfly Sit-ups
50 Box Jumps (24 / 20)
400m Run

Friday, April 17, 2015

Bob pushing through 15.5

Bob pushing through 15.5

Workout of the Day

A.
Every minute, for 12 minutes:
6-12 Alternating Pistol Squats
6-12 Ring-dips (6-8 muscle-ups)
30-45 second Hollow Body Hold

B.
Five rounds for time:
20 Kettlebell Swings (53 / 35)
20 Burpees

Rx+ 70 / 53, burpees to a target 6 inches above reach

Last done: 9/17/14

7 Reasons to Squat Ass-to-Grass | BoxLife