Tuesday, March 2, 2021

Rae

Workout of the Day

A.
Push Press
2-2-2-2-2-2

After each set: 12 V-ups

B.
AMRAP in 15 minutes of:
20 Handstand Push-ups
20 Pull-ups
20 DB Bench Press
20/15 Calorie Row

Masters: push presses, 
Rx+ 10 strict + 10 kipping, ctb, 50s/35s,

Monday, March 1, 2021


Sign up for the CrossFit Games Open yet?

Workout of the Day

A.
Back Rack Reverse Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (5R, 5L)

After each set: 10 sandbag squats

B.
Seven rounds for time:
7 overhead squats (135 / 95)
27 double-unders

Masters: 105/70

Saturday, February 27, 2021

Neck Rolls

Workout of the Day

A.
Teams of two, complete the following for time:
Run around the block
then
10 rounds of:
10/8 calorie assault bike or row
10 box jumps (30 / 24)
10 db thrusters (50s/35s)
then
Run Around the Block

Both partners run. Partner A bike/row, Partner B box jumps, Partner A thrusters, Partner B bike/row, etc until all 10 rounds are completed.

SOLO VERSION:
Run
then
10 rounds:
6/5 cal bike/row
5 box jumps
5 db thrusters
then
Run

Friday, February 26, 2021

Kailey

Workout of the Day

A.
Hang Snatch
18 minutes to establish a 1RM

B.
21-15-9 rep rounds for time:
Hang Squat Snatches
Burpees Over the Bar

Rx+ 115/75, bar facing

Thursday, February 25, 2021

Variations of 20.5

Workout of the Day

A.
CrossFit Games Open Workout 20.5
Complete the following for time:
40 ring muscle-ups
80 calorie row
120 wall-balls (20 / 14)

Partition the reps as needed

Wednesday, February 24, 2021

Haun

March 11 is when the CrossFit Games Open begins…sign up here

Workout of the Day

A.
Deadlift
5 x 4 at 80-85%

B.
AMRAP in 2:30 x 4
20 lunges w DBs in farmers carry
10 power cleans (145 / 100)
Max devil presses

Rest exactly 60 seconds after each round

Masters: 115/75
Rx+ 50s/35s, 185/125

Tuesday, February 23, 2021

Workout of the Day

A.
Shoulder Press
8-6-4-2-2-2
Every 2 minutes, for 12 minutes (6 sets), complete a set

After each set:
20 seconds max double-unders

B.
AMRAP in 12 minutes of:
40 double unders
20 kettlebell swings (53 / 35)
10 handstand push-ups (5 strict + 5 kipping)

Rx+ kb snatch (10R, 10L), deficit (45/25 hi temp)

Monday, February 22, 2021

James

Announcements:
-The new date for the blood drive is Tuesday, March 16. Sign up info to come…
-The CrossFit Games Open is coming in hot…sign up here! I have a feeling it’s gonna be the best Open is YEARS

Workout of the Day

A.
Front Squat
18 minutes to build to a max

B. (last done: 1/2019)
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Rx+ 155/105, 30/24

Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)

Saturday, February 20, 2021

Tracy

NORMAL SCHEDULE RESUMES TODAY!!! Which means it’s crunch time for the 2021 CrossFit Games Open. Sign up HERE!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete AMRAP in 30 minutes of:
60/50 Calories (machine of your choice)
60 Alt DB Snatches (50 / 35)
50 Toes to Bar
50 Kettlebell Swings (53 /35)
40 Thrusters (95 / 65)
40 Burpees Over the Bar

Masters: 35/20, 35/26, 65/45
Rx+ 70/50, 70/53, 115/75, bar facing

SOLO Version:
30 cals
30 snatches
25 ttb
25 kbs
20 thr
20 burpees
REST 3 MIN

Friday, February 19, 2021

Open Gym from 9:00 AM to 3:00 PM today!

Head on over and make up a missed workout, program your own, work on a strength, work on a weakness,…
if you can make it in safely, we would love for you to come and put in some work, get out of breath and sweaty!

It’s been a strange week. We will get back to our regularly scheduled programming Monday.