Daily Workout

January 23, 2015

Saturday January 24, 2015

Heather doesn’t make excuses to not get her WOD in, what’s yours?! __ Reminder: Heather will be teaching Yoga today at 9:15am! __ WOD “Saturday Teamwork” In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 20 minutes of: 30 Lateral Barbell Burpees 🙂 30 Chest to Bar Pull-Ups […]
January 22, 2015

Friday January 23, 2015

James is putting his CrossFit strength to good use! __ It’s Benchmark Friday! __ BENCHMARK WOD Compare to 10/24/14 “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations […]
January 21, 2015

Thursday January 22, 2015

The 6:30pm guys are gettin in some good old synchronized stretching! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD For Time: 100 Meter Shuttle Run (50 down, 50 back) 100 Double Unders 100 Meter Shuttle Run Rest 2 Minutes Repeat Rest 5 Minutes For Time: 40 Toes […]
January 20, 2015

Wednesday January 21, 2015

Happy Birthday Laura! __ WOD Strength: Work up to a heavy double Deadlift Conditioning: Every minute on the minute for 8 minutes complete: Odd: 7 Deadlifts at 65% of your 1RM Even: 60 Double-Unders __ Vitamin D: Fact or Fad? By Clay Cooper, Pharm D if you pay attention to health news then you’ve heard plenty about vitamin d. The […]