Margaret finishing out some Presses! Weightlifting Bench Press @20×1 Every 2 minutes, for 12 minutes (6 sets) Set 1 – 3 reps @ 65% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 1 rep @ 90% Set 5 – 1 rep @ 95-101% Set 6 (optional)...Read More
If Corby is good at anything… it’s matching his workout outfit. Crossfit Kids: 4:30 p.m. Endurance Trail Runs will start next week, 10k programming Link Metcon 5 Sets: Back Squat x 10 reps @30×0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps...Read More
Janet working through some snatch work Weightlifting Snatch Balance (15 Minutes to build to a heavy) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14) Read More
John and Jo getting through some Box Jumps Crossfit Kids: 4:30 Endurance Bike Ride Canceled, 10k programming Link Weightlifting 3-Position Clean 1 Rep Every 2 minutes, for 16 minutes (8 sets)) Hi Hang, Mid Thigh, Floor Metcon In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean...Read More
Ashley finishing up some deadlifts during last weeks strength! Weightlifting Strict Overhead Dumbbell Press 4-6 Reps (Every 2 minutes, for 12 minutes (6 sets)) Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Push Presses 10 Burpees Over Dumbbells Choose a load that will challenge you! 30-Day Ab Challenge: Day 1 25-...Read More
Partner Workout Sundays!! No Yoga tomorrow! We will have ROM WOD going for a longer 40 minute stretch if you still want to come in! Metcon In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds...Read More
Kallie and Kathryn are in Florida for nationals next weekend!! Boot Camp: 8 & 9 a.m Metcon WOD A: 25 min. AMRAP: 60 Air Squats 30 Pullups – Ring Rows 60 double under/120 single under 30 Superman’s 60 Shoulder taps (Hold Plank – tap opposite hand to opposite shoulder L=1 R=2 etc.) 30 Box Jumps *See...Read More
Nancy finishing up some box jumps! Weightlifting Every 2 minutes, for 10 minutes (5 sets) Walking Lunges ((32/24 kg KBs in each hand)) Weightlifting Bench Press x 4-6 reps (Every 3 minutes, for 15 minutes (5 sets)) Metcon For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24″/20″)...Read More
5:30 Crew getting after some nice weather outside! Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. No Coach today!! (Link to Endurance WOD) Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating...Read More
