Author Archive

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Tuesday 03.31.15

HEALTH Partner WOD (Buy In/Cash Out 1 Lap around Parking Lot) 21-15-9 Wall Balls Ring Rows *3 Minute Rest 21-15-9 Sumo DL’s Burpees or Squat Thrust *3 Minute Rest 21-15-9 Cal Row Ab Mat Sit Ups FITNESS Partner WOD (Buy In/Cash Out 1 Lap around Parking Lot) 21-15-9 Thrusters 95/65 Box Jumps *3 Minute Rest […]

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Monday 03.30.15

HEALTH A. 3 Sets of: 5 Back Squat @42X0 Max Push Ups or Dips *Roll/Stretch Upper Back and Inner Thighs during rests   B. 3 sets 10 Banded Clam Shells per Side 10 Lying Leg Raises 5 Single RDL’s (Pause in bottom)   C. 1 Min  All out AMRAPs x 4 (30 sec rest btw […]

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Friday 03.27.15 (Final Game Day WOD…Give it your all and be proud of your effort over the last 5 weeks)

Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters […]

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Thursday 03.26.15

HEALTH A. 10 min to build to a heavy 3 rep Shoulder press   B. 10 min Practice of: 3 Push or Split Jerk of 90-110% of A   C. For Time: 21-15-9 Row calories Wall Ball Push Up FITNESS A. 20 Minutes: Push Jerk + Split Jerk Complex   B. 3 Rounds of: 21 […]

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Wednesday 03.25.15

HEALTH A. 4 or 5 sets of: 3 Back Squat @2101 5 Strict/wt’d Chin Ups @ 21X1 -Roll then stretch Calves in rest   B. 3 Sets of: 4 to 6 KB Single leg Box Squats 6 Barbell Roll Outs 12 Lateral Band Walks each side   C. Same as Fitness conditioning FITNESS A. 6 […]

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Tuesday 03.24.15

HEALTH A. 12 Minute EMOM: Odd: 3 DL’s Even: 5 Ring Push Ups @ 31X1   B. 3 Minute AMRAP: (3 Rounds, 1 Minute Rest B/W Rounds) 10 Cal Row (Higher Damper) Half gym crawl 5 Triple Jump Bar over Burpee Jog back to rower FITNESS A. 10 Minute EMOM: 1 Minute: 10 DL’s 2 […]

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Monday 03.23.15

HEALTH A. 20 min Clean/Jerk Practice: 3 reps each of -Progress from HPC x 3 +Push Jerk x 3 to hang clean and split jerk as appropriate B. 3 sets 5 Hard Ring Rows (wt’d and/or elevated feet) 12 Lat band walks (each way) 60 sec Double Under Practice – 0 to 30 seconds rest […]

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Saturday 03.21.15

Yoga…Yoga…Yoga!!! ***Yoga will make you a better CrossFitter and Person***

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Friday 03.20.15 Game Day #4…It’s almost over!

Tomorrow we will do the Open WOD and do an additional WOD for anyone who wants more training! (come in and don’t worry about the HSPU’s…we will make sure you still get a great workout) Workout 15.4 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, […]

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