Saturday, December 12, 2020

TRIVIA TONIGHT! If you plan to attend, please complete this FORM with your name and total number attending. This will help us be thoughtful about seating and team size. 

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete:

Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Friday, December 11, 2020

To keep everyone safe, there are some necessary precautions we will be taking to ensure a safe, socially distanced event.
1 – If you plan to attend, please complete this FORM with your name and total number attending. This will help us be thoughtful about seating and team size.
2 – Bring a mask, and plan to wear it! You can expect this to be similar to restaurant rules where masks are worn when not sitting.
3 – No food will be provided, however we do encourage you to bring snacks, drinks, or food of your own that you may want. (Eating before you come wouldn’t be a bad idea either 😉 )
Looking forward to seeing you all then.

Workout of the Day

A.
Snatch
Minutes 1, 2, 3:
3 squat snatches

Minutes 4, 5, 6:
2 squat snatches

Minutes 7, 8, 9:
1 squat snatches

Then, from minutes 10-16:
establish a max

B.
For time:
1000m Row
30 Hang Squat Snatches (95 / 65)

Masters: hang power snatches or hang squat cleans
Rx+ 135/95

Thursday, December 10, 2020

Lana

Workout of the Day

A.
Double-unders and Progressions
Every minute, for 10 minutes:
30-60 double-unders

Scale 1: DU attempts for 30 seconds
Scale 2: single, double, single, double practice
Scale 3: fewer than 30 reps

B.
Every minute, for 21 minutes:
Min 1) 30 sec of box jumps (24 / 20)
Min 2) 30 sec of calories on ski erg
Min 3) 30 sec of walking lunges w DBs/KBs in farmers carry

Masters: 20/16 in

Score is total reps/cals
Lunges: each mat is a rep

Wednesday, December 9, 2020

Millikan is back!

Our boy Mark is gonna be coming to 6 AM to take some awesome pics of you guys hitting the workout. Let’s make it a strong showing!

Workout of the Day

A.
Power Cleans

B.
Three rounds for time of:
400m run
15 toes to bar
10 hang power cleans (155 / 105)

Masters: 115/75
Rx+ 185/125, everything unbroken

Tuesday, December 8, 2020

Jillian Michaels LOVES CrossFit

Workout of the Day

A.
Strict Press
8 minutes to build to a heavy single

B.
Push Press
Starting at your strict press weight
8 minutes to build to a heavy single

C.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Handstand Push-ups
Strict Pull-ups

Rx+ 20/14 lb vest

Monday, December 7, 2020

Beasts 

Workout of the Day

A.
Back Squat
5.5.5.5 at 55-65%
Rest 3 min
3.3.3.3 at 65-75%
Rest 3 min
1.1.1.1 at 75-90%

Rest 30 seconds between clusters

B.
AMRAP in 2 minutes of:
12/9 Calories on Assault Bike
10 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)
Rest 1 minute

Complete a total of 5 rounds.
Score is total wall-balls

Last done: 12/2018

Saturday, December 5, 2020

Workout of the Day

A.
Teams of two, AMRAP in 30 minutes
40 thrusters (95 / 65)
40 toes to bar
40 DB snatches (50 / 35)
40 calories on ski erg

 

Or, working solo:

AMRAP 30
20 thrusters
20 ttb
20 db snatches
20 calories on ski

rest 2 minutes

Friday, December 4, 2020

Dr Ross

Workout of the Day

A.
Snatch
3 position power snatch + ohs 
Every 75 seconds, for 12 sets:
1 snatch from hip + 1 above knee + 1 below knee + 1 ohs

B.
For time:
20 squat snatches (115 / 75)
40 box jump overs (24 / 20)
800m run

Masters: 85/60 power snatch optional
Rx+ 145/100

Thursday, December 3, 2020

Workout of the Day

A.
For 35 minutes (7 rounds):
Min 1) 45 sec of calorie row
Min 2) 45 sec of bench presses (135 / 95)
Min 3) 45 sec of calorie row 
Min 4) 45 sec of wall-balls (20 / 14)
Min 5) Rest

Wednesday, December 2, 2020

Carolina

Workout of the Day

A.
Deadlift + Box Jumps
Every 2 minutes, for 18 minutes (9 sets):
2 deadlifts + 4 tall box jumps

Start light and build every set (9 loads)

B.
Every minute, for 10 minutes:
3 power cleans (155 / 105)
max double-unders

Masters: 120/75
Rx+ 185/125