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Monthly Archives: February 2014

2/28/14 CrossFit Open 14.1

A. warm up and practice

B. 10 min amrap:

-30 double unders

-15 power snatch 75/53

By |February 27th, 2014|CrossFit|Comments Off on 2/28/14 CrossFit Open 14.1

CrossFit Class Workout 2/27/14

A. 3 sets:

-hang muscle clean x 10

-ladder

-flr x 1 min

B. bench press x 5 x 5

C. on every 3 min for 12 min

-5 burpees

-200 m run

By |February 26th, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/27/14

CrossFit Class Workout 2/26/14

who else will be joining us? click here

A. 3 sets:

-kb swings x 20

-hip extensions x 12

-ohs hold x :30

B. 10 rds for time:

-5 dead lifts

-15 double unders

By |February 25th, 2014|CrossFit|3 Comments

CrossFit Class Workout 2/25/14

A. clean and jerk x hs

B. push ups jackie

-1 k row

-50 thursters

-30 push ups

By |February 24th, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/25/14

CrossFit Class Workout 2/24/14

14.1 announced this thursday. come on friday night at 6pm to watch or compete!

A. 3 sets:

-strict leg raises x amrap

-wall ball shots x 20 amrap

-snatch grip push press x 10, no rack

B. on alternating min 24 min:

box jumps x 15

pull ups x 5

power snatch x 8

cal row x 10

 

 

By |February 23rd, 2014|CrossFit|2 Comments

CrossFit Class Workout 2/22/14

the CrossFit open is less than 5 days away. workout 14.1 will be announced on thursday feb 27. friday feb 28 at 6 pm we will be hosting this years first open workout. i encourage everyone who can to join us at this time and get their first competition style workout under their belt. yes, everyone can come. yes, everyone can do it. to sign up now click here!

A. 3 sets:

– front squat hold x :30

-200 m row

-ladder

B. 10 rounds for time:

-heavy thrusters x 3

-med ball run x 200m

By |February 21st, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/22/14

CrossFit Class Workout 2/21/14

the CrossFit open is less than 6 days away. workout 14.1 will be announced on thursday feb 27. friday feb 28 at 6 pm we will be hosting this years first open workout. i encourage everyone who can to join us at this time and get their first competition style workout under their belt. yes, everyone can come. yes, everyone can do it. to sign up now click here!

A. build to a heavy ohs from the floor

B. 5 rounds for time:

-5 power snatch

-10 push ups

-15 double unders

By |February 20th, 2014|CrossFit|1 Comment

CrossFit Class Workout 2/20/14

the CrossFit open is less than 7 days away. workout 14.1 will be announced on thursday feb 27. friday feb 28 at 6 pm we will be hosting this years first open workout. i encourage everyone who can to join us at this time and get their first competition style workout under their belt. yes, everyone can come. yes, everyone can do it. to sign up now click here!

A. push press + push jerk + split jerk x 1+1+1 x 5

B. 5 sets for time:

-10 db hang power clean and push press

-5 db burpees

-200 m run

 

By |February 19th, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/20/14

CrossFit Class Workout 2/19/14

the CrossFit open is less than 8 days away. workout 14.1 will be announced on thursday feb 27. friday feb 28 at 6 pm we will be hosting this years first open workout. i encourage everyone who can to join us at this time and get their first competition style workout under their belt. yes, everyone can come. yes, everyone can do it. to sign up now click here!

A. front squat, in ten min or less build to a heavy triple

B. clean + fs x 1+1 x 5

C. 10 min amrap:

-ttb x 3

-russian kb x 15

-double unders x 20

By |February 18th, 2014|CrossFit|Comments Off on CrossFit Class Workout 2/19/14

CrossFit Class Workout 2/18/14

the CrossFit open is less than 9 days away. workout 14.1 will be announced on thursday feb 27. friday feb 28 at 6 pm we will be hosting this years first open workout. i encourage everyone who can to join us at this time and get their first competition style workout under their belt. yes, everyone can come. yes, everyone can do it. to sign up now click here!

A. 3 sets:

-weighted step ups x 15 per leg

-strict pull up + kipping pull up x 3+3

-push press x 15

B. dead lift x 5 x 5, show 5

C. death by  box jumps + sit ups

5 + 2 every 1:30 for a max of 10 rounds

By |February 17th, 2014|CrossFit|1 Comment