We Are Closed This Weekend In Order To Host A CrossFit Level 1 Seminar

WOD

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Workout of the Day

Teams of 3
5 Minutes: Row for Calories
4 Minutes: Burpee Box Jump Overs (20 inches)
3 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
*Split work as needed

Jess Young is our member of the month.

Jessica

3

Workout of the Day

Strength
5×3 Overhead Squat

Conditioning:
“Picture”
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups

Ease Up on the Water During That Marathon,” The Wall Street Journal.

Sarah

Sarah

Workout of the Day

Closed for seminar

Mallory returns

Mallory returns


Workout of the Day

Closed for seminar today

Run 10k

8

Workout of the Day

Open Workout 15.1 & 15.1a

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M: 115 lb./F: 75 lb.)

Workout 15.1a
1-rep-max clean and jerk
*6-minute time cap

Scaled Version 
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

https://www.youtube.com/watch?v=0-YfYcsduHA#t=15

1

Workout of the Day

Strength/Skill:
EMOMx10:
Odd: 5 Deadlifts (225/155)
Even: 10 Dumbbell Strict Press (35/25)

Conditioning
“Let’s Ride” 
Row for Max Meters 
Row 5 Minutes 
Rest 5 Minutes  
Row 4 Minutes 
Rest 4 Minutes 
Row 3 Minutes  
Rest 3 Minutes 
Row 2 Minutes 
Rest 2 Minutes 
Row 1 Minute

GET READY FOR THE OPEN 2015

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Workout of the Day

“Redneck Paradise”
AMRAP 20 minutes
Teams of 3
7 Box Jumps (24/20)
Shuttle Sprint
7 Kettlebell Swings (70/53)
Shuttle Sprint *
Teammate completes full round before partner begins next round

3

Workout of the Day

“Cowboy”
AMRAP 12 minutes
30 Calorie Row
15 Overhead Squats (95/65)

2015-02-1912671

Workout of the Day

“Team Open Test”
AMRAP 20 minutes:
Teams of 2
100 Wallballs (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 Chest to Bar
60 Burpees
40 Cleans (145/100)
40 Jerks (145/100)
20 Snatches (145/100)
20 Muscle Ups
*Split reps as needed

Tight Hamstring Fix

2

 

Workout of the Day

Strength
15 minutes work up to heavy single power snatch

Conditioning
5 Rounds for Time
10 Burpees Over a Bar
15 Ground to Overhead (95/65)
20 Air Squats

Periodization: Period or Question Mark?” – CrossFit Journal [article]


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