We are closed this weekend while hosting a CrossFit Trainer Seminar

WOD

P1020038

Workout of the Day

Strength:
15 mins to find a heavy Hang Snatch x1 
(Yes, squat…)

Conditioning:
“Hollandaise”
8 min AMRAP
3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)
Continue to add 3 reps per round until time is called.

Recovering or Resting?

P1020041

Workout of the Day

Strength:
10 min EMOM do 2 heavy DL

Conditioning:
15-12-9
TTB*
HR Push Ups (30-24-18)
300 Meter Row after Each Round

*TTR is the mod.

Better Butts

P1020030

Workout of the Day

EMOM x10
12 Wall Ball Shots (20/14)*

-Rest 5 Mins-

21-15-09
GHD Sit Ups (30-25-20 AbMat)
Burpees

*EMOM is terminated if/when you’re unable to complete the reps required for the round. Score is X/10.
**Larger groups should stagger heats by 5 mins for equipment and space.

ENJOY!!

Hip extension in the push jerk with Doug Zakaras – [video]

P1020038

Workout of the Day

Appetizer:
5 min AMRAP
10 Air Squats
10 Perfect Ring Dips

-Rest 5 mins-

For Time (w/Partner):

“Team Jack”
20 min AMRAP
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Partners are to alternate rounds.

P1020022

Workout of the Day

7 min AMRAP:
5 Squat Cleans (155/105)
5 Bar Muscle-Ups*
5 Box Jumps (30/24)

-Rest 3 mins-

For Time:
18 – 12 – 6
Deadlift (275/185)
Strict Handstand Pushup**

*We’ll take 5 ring MU, 5 assisted BMU, or 10 CTB PU.
**Mods will be, Kipping HSPU, or DB Push Press (50/35)

Dr. Mike & brother after FGB

Dr. Mike & brother after FGB

 

Workout of the Day

3 rounds:
800 Meter Run
30 Squat Cleans (95/65)
30 Bar-Facing Burpees

Squat stance with Denise Thomas – [video]

Dr. Mike & brother Charlie at start of FGB

Dr. Mike & brother Charlie at start of FGB


Workout of the Day

“Jake The Snake”
10-9-8-7-6-5-4-3-2-1 Jerk (155/105)
2-4-6-8-10-12-14-16-18-20 Pull-Ups

Midline in the overhead position – [video]

Chelsea looking good

Chelsea looking good

 

Workout of the Day

“Cheech and Chong”
Teams of 2
AMRAP 15:
20 Calorie Row
40 Burpees
30 Calorie Row
60 Kettlebell Swings (53/35)
40 Calorie Row
80 Box Jumps (24/20)
50 Calorie Row
100 WallBalls (20/14)

2014-11-0412132

Workout of the Day

Strength:
Take 15-20 minutes to establish a 1RM Deadlift. 

Conditioning:
4RFT:
10 Deadlifts (225/155)
10 TTB
10 DB Push Press (35/25)
10 KBS (53/35)

DI Hoover in charge

DI Hoover in charge


Workout of the Day

4 rounds for time:
5 Power Cleans (185/135)
200 Meter Run


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