CrossFit Workouts

  COACH RYAN COMES BACK THIS WEEK!!!      8am: Boot Camp 9am: Olympic Lifting with Coach Tom Focus- The Squat Snatch: “The Pull” and Speed Under the Bar   Boot Camp Conditioning In teams of 3- Row 2000m (as team) THEN Complete 10 down to 1 of DB Walking Lunges, each leg (each partner) THEN Complete 10 down to 1 of Pull-Ups (each partner) THEN Complete 300 Double-Unders or 600 Single-Unders (as team)
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  Hey friends, check out our newest toys. TWO 30# Med Balls and one 24# Med Ball. You’re welcome, and…. we’re sorry 🙂   Conditioning: Deck of Cards! Hearts: Wall Balls Diamonds: Box Jumps Spades: Sit-Ups Clubs: Dips (Ring, Matador, or Box/Bench) Jokers: 400m Run
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HAPPY NEW YEAR to our CrossFit Golden Family!! Strength Shoulder Press 4 Sets of 10 Reps Conditioning 3 Rounds for Time: Hang Power Clean (135/95) – 15 Reps Burpees – 15 Reps   Note from Coach Tom: Team, some of you may have noticed that over the past few weeks, we’ve done a few workouts with Hang Cleans and Burpees. Maybe you even thought, “What? Again?” I completely understand that reaction, but let me provide you with a bit of insight into the mind of your coach. My goal is to help athletes I coach increase their Work Capacity and get to know their bodies. That means, that if we do the same type of movement in consecutive weeks, I would hope that you would become more confident with the technique of that particular skill, but also start to learn more about your ability to handle certain weights. We’ve got...
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Main – CrossFit Conditioning Metcon (AMRAP – Reps) TABATA: Air Squats (pause at bottom) Rest 3 minutes TABATA: Push-Ups (pause at top of plank) Rest 3 minutes Tabata: Sit-Ups Notes – Workout will last 18 minutes – Tabata = 20 seconds of work/ 10 seconds of rest for 8 rounds of the specified movement – Score (in Wodify) will be combined lowest number of reps gained in a 20 sec round of the Three Tabatas. Example: If for air squats 20-19-18-17-16-14-13-12, your score for the squat tabata would be 12) Then for Push-ups its 20-19-18-14-14-14-13-14, your score for the push-up tabata would be 13) Then for sit ups 15-15-15-15-14-15-15-15, your score for the sit up tabata would be 14) Score for Workout: 39 (12+13+14)
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Ryan and Hailee… enough with your world travels. We miss you!!! Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump Squats
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