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Workout of the Day - Friday, February 27th 2009 2:51 AM
21-15-9 of:BB SnatchPull UpsBox JumpsSit Ups
Workout of the Day - Thursday, February 26th 2009 2:54 AM
5 rounds of:1-Arm Snatch R x 15Wall Ball x 151-Arm Snatch L x 15Ring Rows x 15
Workout of the Day - Wednesday, February 25th 2009 2:49 AM
5 rounds of:Deadlift x 15Dips x 15Sit Ups x 15
Workout of the Day - Tuesday, February 24th 2009 2:49 AM
15 - 12 - 9 of:Hang Clean and Jerkwithout letting go of bar, perform 15 reps, rest appropriate time (know you can put the bar down), then perform 12 reps, rest, then 9 reps
Workout of the Day - Monday, February 23rd 2009 2:51 AM
Squat x 60seconds2Hand Swing x 60sPush Ups x 60sSDHP x 60sSide Plank x 60s (switch sides at 30s)rest 60srepeat for 3 total roundsthis is like fight gone bad in timing, go from...
Workout of the Day - Friday, February 20th 2009 2:48 AM
Reminder we are starting at 9AM on SaturdayTodayRowJump Rope Medicine Ball RotationBB Snatch2-DB Press3 rounds60 seconds work, 30 seconds rest
Workout of the Day - Thursday, February 19th 2009 2:49 AM
Schedule reminder: Saturday's WOD starts at 9AM Today21-15-9-3 for timeSDHP (M-75, W-45)Wall BallBurpees
Workout of the Day - Wednesday, February 18th 2009 2:51 AM
Schedule reminder for Saturday: Crossfit class will be at 9AMToday6 rounds of:Hang Squat Clean x 31-Arm Press x 6/6
Workout of the Day - Tuesday, February 17th 2009 2:48 AM
Schedule reminder: due to the Olympic weightlifting workshop at 10AM, the crossfit WOD will start at 9AM.Today2 rounds for time of:Deadlift x 25 (M-60kg, W-35kg)Push Ups x 252HS...
Workout of the Day - Monday, February 16th 2009 2:47 AM
Schedule note:Saturday's WOD will be at 9AM due to the Olympic Weightlifting Workshop starting at 10AMToday7 rounds of:Thrusters x 7 (go heavy)Knees to Elbows x 7Coach Amy...
Workout of the Day - Friday, February 13th 2009 2:50 AM
6 rounds of:Front Squat x 3 (clean it first - old school style!)Ring Dips x 6 (weight them if you can)
Workout of the Day - Thursday, February 12th 2009 2:53 AM
10 rounds of:BB Snatch x 5Lunges x 5/5GO HEAVY!!
Workout of the Day - Wednesday, February 11th 2009 2:52 AM
7 rounds of:2 Hand Swing x 10Push Press x 10Pull Ups x 10
Workout of the Day - Tuesday, February 10th 2009 2:52 AM
5 rounds for time of:1-Arm Snatch x 15Squat x 20Sit ups x 25
Workout of the Day - Monday, February 9th 2009 2:51 AM
As many rounds as possible in 20 minutes:Overhead Squat x 10Push Ups x 101-Arm Row x 10/10
Workout of the Day - Friday, February 6th 2009 2:50 AM
5 rounds of:Hang Clean and Press x 5Knees to Elbows x 10
Workout of the Day - Thursday, February 5th 2009 2:49 AM
7 rounds for time:Box Jump x 10Wall Ball x 10SDHP x 10 (75/45)from Petranek Fitness
Workout of the Day - Wednesday, February 4th 2009 2:48 AM
5 rounds of:Deadlift x 3Pull Ups x 61-Arm Snatch x 9/9GO HEAVY!!
Workout of the Day - Tuesday, February 3rd 2009 2:49 AM
5 rounds for time of:2 Hand Swing x 15Ring Rows x 15Sit Ups x 15Lunges x 15
Workout of the Day - Monday, February 2nd 2009 2:46 AM
6 rounds of:Hang Snatch x 3Dips x 6
Workout of the Day - Friday, January 30th 2009 2:49 AM
21-15-9 BW Deadlift (that's your bodyweight on the bar; or as close to it as possible)BurpeesFor Time
Workout of the Day - Thursday, January 29th 2009 2:49 AM
7 rounds of:Overhead Lunges x 7/71-Arm Snatch x 7/7Go Heavy and Fast!!
Workout of the Day - Tuesday, January 27th 2009 2:51 AM
4 rounds for time of:2HS x 25Squat x 25Push Ups x 25Jumping Pull Ups x 25
Workout of the Day - Monday, January 26th 2009 2:50 AM
Hang Squat Clean and Jerk - 10 x 3
Workout of the Day - Friday, January 23rd 2009 2:49 AM
Reminder, we are starting at 9:30AM tomorrowToday10 rounds of:Deadlift x 51-Arm Press x 5/5use a moderate weight for all sets(like Franco!)