Daily Workout

October 20, 2013

Monday October 21, 2013

Here are some ideas for halloween costumes from last year’s Halloween WOD! __ This Saturday October 26th will be our annual Halloween costume WOD! Start thinking about what you want to be for the scariest WOD of the year! __ WOD Core Work: Tabata Hollow Rocks Conditioning: 3 rounds for time: 10 Deadlifts 225/155 20 Pistols (alternating legs) 40 Double-Unders […]
October 18, 2013

Saturday October 19, 2013

Amy, Tiff, Ty, and sally know how important their mobility is! __ Saturday Teamwork! __ WOD “Team Chief” In teams of two, alternating movements, complete max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Then finish with a 400 meter Barbell carry for […]
October 17, 2013

Friday October 18, 2013

Paul is getting a good warm up in before the Hero WOD last Saturday! __ It’s Benchmark Friday __ Benchmark WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups *Your score is your Pull-Ups. __ CrossFit hand care: How to prevent and treat rips, tears, and blisters With the high […]
October 16, 2013

Thursday October 17,2013

Happy Birthday Asian Sensation! __ WOD Core Work: A) 3×20 Glute/Ham Raises B) 3×20 Med Ball Roll Out’s Conditioning: Every minute on the minute for 20 minutes: Odd minutes: 15 Kettlebell Swings (Advanced:70/53 lbs)(Intermediate: 53/35 lbs)(Beginner: 30/20 lbs) Even minutes: 15 Box Jumps (Advanced:30/24″)(Intermediate: 24/20″)(Beginner: 20/16″) __ Are you getting a little discouraged (OK maybe a lot discouraged!) with your […]