Workout of the Day 01-01-19

Workout of the Day 01-01-19

Strength
5 x 1 Hang Power Clean

CrossFit Conditioning
Partner I Go, You Go
4 Rounds Each
400 Meter Row

CrossFit Competitor
Partner I Go, You Go
4 Rounds Each
500 Meter Row

Please Post Results to TRIIB.


Olympic Weightlifting 12-30-18

Olympic Weightlifting 12-30-18

Tuesday
Happy New Year!! Class resumes next week


Workout of the Day 12-31-18

Workout of the Day 12-31-18

CrossFit Conditioning
'The End of 2018'
31 Minutes, As Many Rounds as Possible
12 Push Jerk 95/65
20 Wallballs 14/10
18 Sit-Ups
400 Meter Run

CrossFit Competitor
'The End of 2018'
31 Minutes, As Many Rounds as Possible
12 Push Jerk 135/95
20 Wallballs 20/14
18 Toes to Bar
400 Meter Run

Please Post Results to TRIIB.


Barbell 12-30-18

Barbell 12-30-18

Monday & Tuesday
No class due to holiday schedule

Thursday
10:00 to warm-up
10:00 accomplish 4 x 5 Front Squat
10:00 to accomplish 4 x 5 Back Squat
10:00 to accomplish 4 x 5 Conventional DL
10:00 to accomplish 4 x 5 Sumo DL
10:00 for walking lunges


Workout of the Day 12-30-18

Workout of the Day 12-30-18

Strength
3 x 8 Front Squat

Conditioning
1 Round (20 Minute Cap)
2 Mile Bike
20 Deadlift 185/125 (275/205)
2000 Meter Row
20 Deadlift 185/125 (275/205)

Please Post Results to TRIIB.


Workout of the Day 12-29-18

Workout of the Day 12-29-18

Strength
5 x 2 Hang Power Clean

Conditioning
Partners, 1 Person works at a time
'Double Grace'
60 Clean and Jerks 115/75 (135/95)
@ 8:00
4 Minutes Max Burpees

Please Post Results to TRIIB.


Workout of the Day 12-28-18

Workout of the Day 12-28-18

Conditioning
3 Rounds
100 Single Unders
15 Ring Rows or Pull-Ups
15 Kettlebell Swings 1.5/1

Competitor
3 Rounds
100 Double Unders
15 Chest to Bar
15 Hang Squat Snatch 95/65#

Please Post Results to TRIIB.


Workout of the Day 12-27-18

Workout of the Day 12-27-18

Conditioning
25E5MOM
5-8 DB Bench 20X1
8ea SA Hang DB Clean 35/25
5-8 Push-Ups (lower hands or go to deficit)
15 Banded Hi-Pulls 20X1
5 Thrusters 115/85#

Competitor
25E5MOM
5-8 DB Bench 20X1
8ea SA Hang KB Clean 1.5/1
5-8 Strict Paralette HSPU
15 Banded Hi-Pulls 20X1
5 Thrusters 155/105#

Please Post Results to TRIIB.


Workout of the Day 12-26-18

Workout of the Day 12-26-18

Conditioning
4 Rounds
1:00 Stations
Max Calorie Row
Box Jump Overs 20/16"
10 Meter DBall Carry & 2 Cleans 70/50#
Wallballs 14/10#
Rest

Competitor
4 Rounds
1:00 Stations
Max Calorie Row
Box Jump Overs 24/20"
10 Meter DBall Carry & 2 Cleans 100/70
Wallballs 20/14
Rest

Please Post Results to TRIIB.


Workout of the Day 12-25-18

Workout of the Day 12-25-18

Merry Christmas! Gym will re-open on Wednesday for 8am class.