Monday Workout Of the Day

LIFT

Back Squat 3,3,3,3,3
First working set of 3’s starts at 70% of 1RM. Work up to heaviest set of 3’s. Take 5 sets to get there.

WOD

4 Rounds…
10 Thrusters (95/65)
3 Muscle Ups
10 Bar Over Burpees
3 Muscle Ups
10 Weighted Situps (20/14)

Sunday Workout Of the Day

LIFT

Push Press 5×1 @90% 2RM

SKILL
Handstand Hold 3x Max Time
Rest 90secs

WOD
‘Annie’
50-40-30-20-10
Double Unders
Sit-Ups

Saturday Workout Of the Day

LIFT

Bent-Over Rows 3×5@90 % of heaviest set from last Friday.

WOD

For Time

21-18-15-12-9-6-3

Single Arm KBS (50/35) *(70/50)
* Perform 1 Pro Agility Shuttle (5-10-5) in between each rung.
*Hand must start in the line before each shuttle.

Friday Workout Of the Day

LIFT

Overhead Squat 2,2,2,2,2

BUY IN

5 Rounds
3 Max Distance Consecutive Broad Jumps
Rest 45-60secs

WOD

5 Rounds
Max Wall Balls – 60secs
Max Pullups – 60secs
Rest 60secs
*Odd rounds perform strict pull-ups,  Even rounds kip

BUY OUT

50yd Bear Crawl

November Athlete of the Month

Posted: December 18, 2014 in Uncategorized

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Congratulations to Sue Fitzgerald, our November athlete of the month! Sue started training with us last year in our masters (55+) program and has steadily progressed to become a very strong athlete, with a 200lb Deadlift! She now mixes her time up between CrossFit and Masters classes and has made time in her schedule to train three days per week or more since the start of November. Sue always brings a terrific attitude with her to the box, has been a pleasure to coach and a true inspiration to athletes of all ages. Keep up the great work Sue!

Thursday Workout Of the Day

LIFT

Bench Press 3×5@90% of 5RM

WOD

15min AMRAP
9 Ring Dips
6 Knees To Elbows
3 Curtis P’s (95/65)
*1 Power Clean + 1 Lunge RT+ 1 Lunge LT=1 Curtis P

SKILL

Work up to Turkish Getups 3RM

WOD

1) Tabata Sandbag Shouldering (95/65)
2) Rest 3 Minutes – In which 200yd Plates Carry must be performed (35/25)
3) Tabata Burpees
4) Rest 3 Minutes – In which 40 Ring Rows must be performed *(25/10)
5) Tabata Pushups