Wednesday, May 27, 2015

2015-05-27


Wednesday, May 27, 2015

OLY

Strict Press  4-4-4-4  at 75% 1RM


WOD

3 Rounds for time

10 Box Jumps
10 Clean and Jerk   155/115
20 Med Ball Sit Ups  20/14
Run 400

Tuesday, May 26, 2015

2015-05-26 "Barbara" modified

Tuesday, May 26th, 2015

Meet downstairs at 1610
Warm up:
PVC stretch
200 single unders

Strength:
5,5,3,2,1 Deadlift

WOD
"Barbara" modified:

3 Rounds for time

20 pullups
30 pushups
40 situps
50 squats

Thursday, May 21, 2015

2015-05-21 "Fran"

Thursday, May 21st, 2015

I won't be there today. Have a great workout!
Meet downstairs at 1610

Warmup:
200 single unders or 100 double unders
10 superman
10 V-ups
20 situps

WOD:
"Fran"
21-15-9 Thrusters and pullups


Lisa

Wednesday, May 20, 2015

2015-05-20 Pushups, deadlifts and running

Meet downstairs

PVC stretch
200 single unders or 100 double unders
Hold in plank for one minute

WOD

5 Rounds:
24 pushups
12 deadlifts
Run 200 meters

Monday, May 18, 2015

2015-05-18

Meet downstairs at 1610 hours

PVC Warmup

Run 400m

10 strict pullups

Strength:

Press

1, 1, 1, 1, 1

Push Press

3, 3, 3, 3, 3

MetCon:

For time--

50 pullups
Run 400m
100 KBS (53/35)
Run 400m

Thursday, May 14, 2015

2015-05-14

Thursday, May 14, 2015

Meet Downstairs for the warmup

2 sets of stairs
10 wall balls with a hold at the bottom
10 Burpees
10 Good mornings
10 Pass through
10 Pass around

STRENGTH

Back Squat
5-5-5-5 with 75% of 1RM

METCON

3 Rounds

50 Meter standing broad jump
40 Sit ups
30 SDHP    75/55
Run 400

Tuesday, May 12, 2015

2015-05-13 AMRAP

Wednesday, May 13, 2015

Today's workout is shamelessly stolen, in total, from Crossfit PFB.  I was so sad to miss this workout, I decided to bring it to our box. Hope to see a good turnout.  KL

WARM-UP

20 DU/40 Singles
10 Burpees
10 Wall Squats
10 Med Ball Cleans
10 PVC Good Mornings
10 PVC Windmills

WOD

5 Min AMRAP of:
7 Hang Pwr Clean & Jerk, #135/95
7 HSPU
Rest 2 Min, then:
2 Min AMRAP of:
Max Reps T2B
Rest 2 Min, then:
5 Min AMRAP of:
7 Thruster, #135/95
14 KB Swing, #53/35