181103
Workout Of the Day ROOKIE / ALL LEVELS Back Squat A. 4 Rounds for time 10 Back Squats 200m Run INTERMEDIATE Skill day, today you will spend the majority of the class working on one skill. Bench Press A. Bench Press 3RM B. 3 Rounds not [...]
181102
Workout Of the Day ROOKIE / ALL LEVELS A. 12 Rounds for time: 20 Cal Row 10 Pull Ups 10 Deadlifts (in teams of two, dividing the work by 50% exactly. Only one athlete working at a time. 10/10 row, 5/5 pull ups etc.) INTERMEDIATE A. [...]
181101
Workout Of the Day ROOKIE / ALL LEVELS A. Power Snatch 4-4-4-4-4 (1.1.1.1 x 5) B. 3 Rounds for time: 10 Power Snatch 15 Squat Jumps over Bar INTERMEDIATE A. Overhead Squat 3-3-3-3-3 Rest 2 min B. Front Squat 2-2-2-2-2 Rest 3 min C. Back Squat [...]
181031
Workout Of the Day ROOKIE / ALL LEVELS A. For time: 400m Run 40 Ring Rows 500m Row 40 Push Ups 400m Run 40 Knees to Elbows 400m Run or 500m Row INTERMEDIATE A. "Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, [...]
181030
Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 20 Pistols (alternating) 10 Clean and Jerk ROOKIE / ALL LEVELS No class for this level today / Pas de cours pour ce niveau aujourd’hui. INTERMEDIATE A. Squat Snatch 6-6-6-6 Rest 2 min Tng [...]
181029
Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: Run 400m 20 Push Press 10m Handstand Walk INTERMEDIATE A. 3 Rounds not for time: 10 Jefferson Curls 10 Good Mornings 10 Tall Box Jumps B. For time: 100 KB Swings 24/16kg But, [...]
181028
Workout Of the Day ROOKIE / ALL LEVELS 28 Days Later For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m [...]
181027
Workout Of the Day ROOKIE / ALL LEVELS A. For time: 30-20-10 Thrusters Push Ups INTERMEDIATE A. Deficit Deadlift 2” 3-3-3-3-3 Rest 3 min (if new to the movement then perform 8-8-8-8-8) B. AMRAP 12min: 9 Deadlifts 60/40kg 6 Burpees over the bar 3 Shoulder to [...]
181026
Workout Of the Day ROOKIE / ALL LEVELS A. CrossFit Games Open 11.1/14.1 Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. CrossFit Games Open [...]
181025
Workout Of the Day ROOKIE / ALL LEVELS A. Overhead Squat 5-5-4-4-X Rest as needed (the X should be a max set with the load used for set 2) B. 21-15-9-15-21 Row Calories Air Squat (x2) Dips (In teams of 3, one person on each station, when all [...]