


CrossFit Workout – 05/23/2017
1000 Meter Diane 21-15-9 reps for time of deadlift 225/165 handstand pushup Run 500 meters between rounds Scale DL to no more than 65% of your 1 rep max. Scale hspu to 1, 2 or 3 abmats as a target or wall walk + 6 shoulder taps (Right &Left) repeated to complete set. Ex. 1…

CrossFit Workout – Tuesday 05/16/2017
Skill/Strength: Hang power snatch, work up to a heavy single or practice technique and form at light to medium weights. WOD: 800M Hanging “Randy” 75 hang power clean (75/55) plus 800 meters of running, mixed in whenever/wherever, for time.

CrossFit Workout – Tuesday 05/09/2017
Skill or strength: 10-15 minutes working split jerks Conditioning: 3 hang clean 115/85 2 front squat 1 jerk x 3 rounds 360 degree burpee rest exactly 30 seconds Continue and finish one more round that you start after 8:00 on the clock Don’t forget, we have our 10th Anniversary Workout in the Metroparks this Friday…

CrossFit Workout – Saturday 05/06/2017
“Deck of Cards” Please note the time schedule for Saturday’s Deck of Cards. You will not be able to join a workout “mid-deck” 8:00am Warmup, WOD starts @8:20am 8:30am Warmup, WOD starts @8:50am 9:00am Warmup, WOD starts @9:20am 9:30am Warmup, WOD starts @9:50am 10:00am Warmup, WOD starts @10:20am Basic Intro/Beginner’s Workout…

CrossFit Workout – Wednesday 05/03/2017
Running, lunging ab fest. Show up and see the numbers.

CrossFit Workout – Tuesday 05/02/2017
Deadlift 225/165 and toe to bar EMOM, for 12 minutes. Show up and see the reps.

CrossFit Workout – Monday 05/01/2017
“Nancy” Running or Rowing 5 rounds for time of 400M run or 500M row 15 overhead squat 95/65 Scale weight to allow for perfect form and full depth on all reps. Sneak Peek for the Week: Tuesday: Deadlift and T2B EMOM, for 12 minutes Wednesday: Ab, lunge and run Grinder Thursday: DB floor press, heavy…
CrossFit Workout – Friday 04/28/2017
Make-up or D’over Day You can make up any WOD you missed from the past week or use today as an Open Gym/Skills Day.

CrossFit Workout – Thursday 04/27/17
DB incline bench 10-10-10-10-10 Front squat, strength or skill Skill: 5-5-5-5-5 pause squats to a medium weight Pause 2 seconds at the bottom of each rep Strength: 5-5-5-5-5 to find 5 rep max Perform warmup sets, starting with an empty bar, and begin 1st set of 5 at approximately 60% of your 1 rep max….