Daily Workout

June 15, 2017

Friday June 15, 2017

Happy 70th Birthday Becky! __ It’s Benchmark Friday! __ Benchmark WOD Midline: 3 Supersets of: 10 Barbell Rollouts 10 Glute Ham Raises Conditioning: Compare to 2/17/17 “Jackie” For time: 1000 meter Row 50 Thrusters (45#) 30 Pull-Ups “The future has a way of arriving unannounced.” ~George Will
June 14, 2017

Thursday June 15, 2017

Happy Birthday Mckinley! __ WOD Option 1: “Annie’s on the Run” 100 Double-Unders 50 Sit-ups 200 meter Run 80 Double-Unders 40 Sit-ups 200 meter Run 60 Double-Unders 30 Sit-ups 200 meter Run 40 Double-Unders 20 Sit-ups 200 meter Run 20 Double-Unders 10 Sit-ups 200 meter Run Option 2: OPEN GYM Make up a WOD that you missed, or a WOD […]
June 13, 2017

Wednesday June 14, 2017

Congratulations Ellen and Derek! Emmerson Beth Keller was born Sunday at 3:21. She is 8 pounds 8 ounces and 21 inches long and already such a tough little thing! The whole family is doing great! __ WOD Strength: Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, Floor Conditioning: EMOM x 12: A) 40 seconds Max Strict Pull-Ups […]
June 12, 2017

Tuesday June 13, 2017

Happy Birthday Christy and Austin! __ Reminder: CrossFit Kids starts today! We will be running two age groups. 5-9 year olds will be from 10:30am to 11:15am, 10-15 year olds will be from 11:15am to 12:00pm. Let Hillari or Mauree know if you have any questions! __ WOD “Hang Tough” AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wall Balls […]