CrossFit Workouts

Mobility- 10:00-10:30am Jamie showing off the perfect “windmill” during warm-up! Strength Back Squat (4 reps @ 90+%) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. Conditioning For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs (24/20″)immediately followed by… Run 800 Meters  
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Just some strong people being strong! Strength Unsupported Seated Strict Press (5 sets of 8 reps @ 2111) Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip flexors. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Strict Handstand Push-Ups 10 Strict Pull-Ups 20 Russian Kettlebell Swings Movements are not designed to be unbroken. As long as strong form allows, feel free to select challenging weights / modifications.
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Lindsey putting some power into those Ball Slams! Strength Snatch (1 rep every 90 seconds (10 sets)) Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets. Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead In-Place Walking Lunges (115/75 lbs) 30 Double-Unders If form doesn’t allow for Overhead Lunges, switch to Front Rack Lunges instead. Please don’t drop bars with less than 75lbs from overhead. 90 Single-Under Modification.  
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CrossFit- 9:00 & 10:00am Yoga- 11:00am Sydney enjoying the view during early morning Toes to Bar! Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3, one teammate following the preceding on the top of each minute.  
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Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Zane working hard on those kettlebell lunges!
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