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Friday, August 26, 2016
160826: Box Squat 3×5 (start @65%. ascend if able. every 2:00min) –then- 6 Rounds: 160m Run 5 Pull ups 10 Push ups 15 Air Squats 20 Box Jumps –then– Optional: core to the maxwell
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Saturday, August 27, 2016
160827: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, August 28, 2016
160828: 5 Minutes: Medball Clean Practice –then– 3 Rounds: 9 Medball Cleans (20#/14#) 200 meter Run –then– AMRAP 20: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin...
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**Keep it Clean, Keep it Classy**
Hey CrossFit Rx Please remember to clean up your equipment, wipe everything down, and put away your toys after every workout. In fact, lets call this practicing “Leave No Trace”…except of course for...
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Monday, August 29, 2016
160829: 4 min AMRAP 7 Thrusters 95-135/65-95# 6 burpees 5 T2B -rest 2 min- 4 min AMRAP 7 Thrusters 95-135/65-95# 6 burpees 5 T2B -rest 2 min- 4 min AMRAP 7 Thrusters 95-135/65-95# 6 burpees 5 T2B...
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Tuesday, August 30, 2016
160830: Bench 1×10@50, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90% (every 2:00min.) –then– “Starkist Tuna” 50 DB floor press (choice, rec. 45/25) 60 Wall Balls (20/14) 50 Calorie Bike/row 60 Wall balls 50 DB...
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Wednesday, August 31, 2016
160831: Jailbreak: 2 Snatches every 15 seconds for 4 minutes. (95/65) –then– AMRAP 12: 12 Box Jumps (24/20) 9 OHS (95/65) 6 Burpees Over The Bar -then– Optional: core to the maxwell — 630 Yoga with Bee
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Thursday, September 1, 2016
160901: 5/3 Rope Climbs 20 Power Cleans 95-135/65-95# 35 Pushups 750m Row 400m Farmers Carry 20-24/24-32kg 750m Run 35 Pushups 20 Power Cleans 5/3 Rope Climbs — 630 Skills: Forward/backward rolling,...
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Friday, September 2, 2016
Keep your balls safe 160902: Every :90s for 6 Rounds: 3 Back squat @70% –then– “Nick” 12 Rounds: 10 Dumbbell Hang Squat Cleans (45/35) 6 Handstand Push Ups on DB NOTE: 30 min time cap. Sub for HSPU =...
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Saturday, September 3, 2016
160903: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 4, 2016
160904: In 20 Minutes, find: Max height 1 leg Box Jump (right) Max height 1 leg Box Jump (left) Max Pistols (right) Max Pistols (left) 1 RM DB Snatch (right) 1 RM DB Snatch (left) Max time 1-arm...
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Monday, September 5, 2016
Happy Labor Day!! Gym is OPEN normal hours all day long! 160905: Box Squat 4×5 (start at 70%.ascend if able. every 2:00min) –then– “Bring Me to Life” AMRAP 12: 10 DB Step Ups (20″)(choice, recommend...
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Tuesday, September 6, 2016
**IMPORTANT: Gym Only Open for 6 am and 7 am classes today + 6 pm PARK WOD. GYM CLOSED rest of day for new rubber floor installation. For park WOD, please MEET AT IVERSON PARK @ 6:00 pm…do not go to...
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Wednesday, September 7, 2016
160907: Push Press 4×5 (from rack. ascending. every :90s) –then– “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats –then– Optional Core to the Maxwell —...
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**Gym Closed–6:00 PM Park WOD @ Iverson Park. Meet at the park to workout…DO NOT got to the gym (it is closed)**
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**Gym Closed–6:00 PM Park WOD @ Iverson Park. Meet at the park to workout…DO NOT got to the gym (it is closed)**
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Saturday, September 10, 2016
160910: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 11, 2016
160911: 400 m Indian Relay as a group (20#) –then– 10 Minutes: Find 1RM Weighted Pullup 4×4 Weighted Pull Ups @ 60% –then– EMOM 12: Min 1,4,7, 10: 5 Strict Deficit Handstand Push Ups Min 2, 5, 8,11: 5...
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Monday, September 12, 2016
160912: Back Squat 4×3 (start @75%. Ascending. Every 2:00 min.) –then– “Surrender the Booty” On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 12 Box Jump Overs (24″/20″) Minute 3 – 15 Heavy...
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Tuesday, September 13, 2016
160913: 12 min. to find 3rm Bench Press –then– “Ruh-Roh, Shaggy” 20 DB Floor Press, 15 Chest to Bar Pull-ups 20 DB Push press, 15 Chest to Bar Pull-Ups 20 DB Floor Press, 15 Chest to Bar Pull-Ups 20...
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