Workout of the Day

Fri Nov 16

Remember that our Mobility seminar is this weekend. We will not be holding any weekend classes. Also, Monday as well as the end of next week’s schedule is posted, please reference it for available class times etc.

CONDITIONING:

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:
5 Chest to Bar Pull-ups
7 Push Press (95/65)
21 Air Squats

Tue Nov 13

CONDITIONING:

6 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/44)

  • Rest 3 Minutes

5 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

  • Rest 3 Minutes

4 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

  • Score is a continuous running count, you will pick up where you left off after each rest interval. For added challenge or just to work on overall strength, complete gymnastics portions strict. MU scale will be either 4 ring turnovers or 8 V-ups.

Mon Nov 12

FINAL DAY TO REGISTER FOR TEAM COMP!!!! CLICK LINK ABOVE

HERO-Alex%20Viola.jpg

“Viola”

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


Tue Nov 06

SEE LINK ABOVE FOR COMPETITION DETAILS, LAST DAY TO REGISTER IS MONDAY 11/12

CONDITIONING:

For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders

15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders

9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

GYMNASTICS CASH-OUT:

This is 100% optional, done on your own.
AMRAP 4 at Each (8 Minutes Total):
1st AMRAP x 4: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP x 4: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Mon Nov 05

SEE LINK ABOVE FOR COMPETITION DETAILS, LAST DAY TO REGISTER IS MONDAY 11/12

STRENGTH:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
* Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

CONDITIONING:

5 Rounds For Time:
20/14 Calorie Row
10 Clean and Jerks (115/80)

Wed Oct 31

HALLOWEEN HOURS: ONLY 3:30 CLASS IN THE AFTERNOON, NORMAL MORNING SCHEDULE

CONDITIONING:

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Bike/Row

  • Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Bike/Row

  • Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Calorie Bike/Row

Sun Oct 28

STRENGTH:

Back Squat
3×5 @ 70%
1×5 @ 75%
* These are moderately light, therefore should be flawless reps. Don’t rush them, focus and make them perfect. Think about two things that could make your squat better. Do them every rep.

CONDITIONING:

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)

Wed Oct 24

CONDITIONING:

AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Wed Oct 10

CONDITIONING:

For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Sandbag Run (50/35)
21 Burpee Box Jump Overs (24/20)

AND THEN, CONDITIONING:

Teams of 2:
100/70 Cal Bike
* Switch every 20/14 cals. For the person to work on the bike, partner must hold a plank. If partner comes out of a plank, bike must stop.