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WOD
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG)   Alex hit a huge Bench Press PR of 290#!! Nice job, Alex! Conditioning Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest EXACTLY 4 minutes between sets, track final workout time (total time including rest)
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Dr. Dorian will be in tonight (10.7.15) At 72 years young, Jim and Sandy Miller each accomplished a personal milestone on Tuesday. Jim completed his first double-under and Sandy jumped rope for the first time since grade school! Strength Bench Press (Build to today’s heavy 1RM) Bench Press: Set 1 – x 3 reps Set 2...
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CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Jaime showing what full hip extension  looks like on a box jump!   Skill Work Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps   Conditioning Partners alternate to complete 10 sets each of:...
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Chamai looked awesome doing her Cleans last week!   Strength Front Squat In 6 sets or less, build to a heavy 1RM Rest  2-3 minutes between working sets   Conditioning “20-Minute Work Capacity Test” (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Thrusters (135/95) 20 Pull-Ups 20 Burpees
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Yoga- 5:00pm Which couple shown here has matching shoes for this week’s “Who Is That?” number 8? Conditioning In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings (24/16kg) 100 Burpee Box Jump Overs (24/20″) 100 Wall Ball...
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  Fletcher giving his dad a little support inbetween sets.   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am
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Blake has his overhead lockouts looking good! Conditioning For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 Shoulder to Overhead (135/95 lbs) 600 Meter Run Weight on barbell should be based on athlete’s Overhead Squat. Goal is to complete all 30 OHS in no more...
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CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brooke and the CrossFit Golden Endurance crew have some pretty amazing views to run around, huh? Strength Four sets Ground to Overhead (3-5 reps) Two preferred methods of lifting here will be Clean and Jerk or Snatch.Rest less than 10 seconds between reps Conditioning In teams...
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Dr. Dorian will NOT be in tonight (9.30.15) Heidi did a great job on her Dumbbell reps during Tuesday’s workout! Strength Back Squat (3 sets of 5 reps) Rest 3 minutes between working sets Conditioning Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps (Muscle...
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CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm The 9am crew is known for taking a full 400m walking lap together after their workouts. Great active recovery! Strength Five sets Push Press (2-3 reps) Rest 2-3 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 10 Dumbbell Ground to...
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