Workout of the Day 01-01-17
Happy New Year! We are open today, Sunday January 1. 10am WOD and 11am Open Gym!
Workout of the Day 01-01-17
8EMOM
O: 8 Hang Power Snatch
E: 50 Double Unders
8EMOM
O: 6 Push Press
E: 12 Kettlebell Swings 2/1.5
Workout of the Day 12-31-16
Workout of the Day 12-31-16
Every Minute on the Minute for 20 Minutes:
Minute 1. 2 Rope Climbs
Minute 2. 15 Box Jumps 24/20"
Minute 3. 15 Sit-Ups
Minute 4. 5 Squat Cleans 175/115#
Please Post Results to TRIIB.
Workout of the Day 12-30-16
Workout of the Day 12-30-16
2 Rounds Each
Partner I Go, You Go
50 Deadlift 185/125
50 Calorie Row
Please Post Results to TRIIB.
Workout of the Day 12-29-16
Workout of the Day 12-29-16
Strength
One Rep Max Bench Press
Conditioning
7 Minutes
Max Burpees
Rest 2 Minutes
1 Mile Run
Please Post Results to TRIIB.
Workout of the Day 12-28-16
Workout of the Day 12-28-16
Partner I Go, You Go at each station
2 Rounds:
3 Min. Sled
3 Min. DB Clean and Jerk 60/40#
3 Min. Bike
Please Post Results to TRIIB.
Olympic Weightlifting Week of 12-26-16
Tuesday
Snatch 5 x 2 85%
Snatch Pull 3 x 2 95%
Power Clean and Jerk Heavy
Sunday
Power Snatch 3 x 2 80%
Clean and Jerk 6 x 1 85%
Clean Pull 5 x 2 95%
Barbell Week of 12-26-16
Tuesday
Back Squat Every Minute on the Minute (12 minutes)
2 x 2 @ 60-90%
Back Squat Every Minute on the Minute (4 minutes)
1 x 1 @ 90-100+%
*Adjust weights and jumps accordingly to hit bigger singles
Pause Back Squat 5 x 4
Stiff Leg Deadlift 4 x 8
Thursday
Deadlift Every Minute on the Minute (12 minutes)
2 x 2 @ 60-90%
Deadlift Every Minute on the Minute (4 minutes)
1 x 1 @ 90-100%
*Adjust weights and jumps accordingly to hit bigger singles
Sumo Deadlift 5 x 4
Single Leg RDL 4 x 6
Workout of the Day 12-27-16
Workout of the Day 12-27-16
Strength
One Rep Max Thruster from Rack
Conditioning
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Please Post Results to TRIIB.
ROCK YOUR BODY starts January 2nd
ROCK YOUR BODY HIIT classes are coming!!!
Starting January 2nd we will hold classes on the following schedule:
Monday and Friday at 8:15-9:00 and Saturday at 7:15am.
These classes are a great form of endurance training for the current CrossFitter. A fun, intense workout without any highly technical barbell moves or gymnastics. Come burn at our Rock Your Body classes.
Workout of the Day 12-26-16
Workout of the Day 12-26-16
"12 Days of Christmas"
1 Snatch 135/95
2 Hang Clean and Jerks
3 Bent Over Row
4 Deadlifts
5 Box Jumps 24/20
6 Pushups
7 Sit-Ups
8 Burpees
9 Kettlebell Swings 1.5/1
10 Double Unders
11 Toes-to-Bar
12 Calorie Assault Bike
Please Post Results to TRIIB.