Workout of the Day

Friday, June 23, 2017

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CrossFit Classes:

A. For Time:
15 Clean & Jerks 135/95
(30/20) Calories on the Assault Bike
15 Clean & Jerks 135/95

Rest 5 minutes

B. 3 Rounds for time of:
50 Ft Front Rack Lunge (135/95 )
50 Double-unders
25 Push-ups

Friday’s Conditioning Class:

1) Row 500m
    50 sit ups
    Row 500m
    30 Walking Lunges w/plate
    Row 500m
    50 Wall balls
    Row 500m
    30 Toes To Bar
    Row 500m
    50 Box Jumps
Thursday’s WODboard:
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Thursday, June 22, 2017

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CrossFit Classes:

The WOD:

5 rounds for reps of:
1 minute of SDHPs (75/55)
1 minute of push presses (75/55)
1 minute of rowing

Rest 1 minute
Score is sum of reps and calories rowed.

Wednesday’s WODboard:

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Wednesday, June 21, 2017

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CrossFit Classes:

The WOD:

3 Rounds for Time:
600 meter run
15 chest to bar pull-ups
25 wallballs (20/14)

Wednesday’s Conditioning Class:

1) 5 rounds:
    40 Steps ups
    15 Push ups
    10 Weighted Sit ups w/plate
    Run 200m
 
2) 5 rounds:
    20 sec touch, jump, touch side shuffle
    20 squat hold
    20 sec rest
Tuesday’s WODboard:
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Mobility Tuesday, June 20, 2017

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Don’t wonder…just get back to the box!  

Mobility and Stretch is Tuesdays and Thursdays at noon and 5pm.  RSVP through WODhopper to hold your spot!

CrossFit Classes:

The Lift: Bench Press 5-5-5-5-5
then:

The WOD:
For Time:
1 mile run

Monday’s WODboard:

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Monday, June 19, 2017

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This past weekend, Lacey, Beth, Jenn G., and Kim competed at the Battle Grounds, NV in Reno and had a blast.  Beth and Kim even PR’ed in their lifts.

CrossFit Classes:

The Lift: 20 rep max back squat
Use last week’s performance as a gauge for today’s performance.
then:

The WOD:
10 min AMRAP
10 strict pull-ups
15 push-ups
30 double-unders

Monday’s Conditioning Class:

1) 50-40-30-20-10
Air Squats
Sit ups
KB
Cal Row

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