Tuesday 201124

Steph lunging during the 0530 hr class

Steph lunging during the 0530 hr class

Workout of the day
For max load:
Front squat, 5-5-3-3-3-1-1-1-1 reps

Monday 201123

Bridget and April pressing and swinging through the Saturday WOD.

Bridget and April pressing and swinging through the Saturday WOD

Workout of the day
21-15-9 reps for time:
Power cleans, 60 kg
Handstand push-ups

Saturday 201121

Kaelan lunging during the 1100 hr class

Kaelan lunging during the 1100 hr class

Workout of the day
“Taylor”
4 rounds for time of:
Run 400 m
5 burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Friday 201120

Kelly dumbbell pressing during the 0530 hr class

Kelly dumbbell pressing during the 1130 hr class

Workout of the day
Complete as many rounds as possible in 20 minutes:
4 ring dips
6 hanging hip touches
12 front rack reverse lunges, 30 kg barbell

Thursday 201119

Rhonda dumbbell lunging during the 1100 hr class

Rhonda dumbbell lunging during the 1100 hr class

Workout of the day
For time:
100 double unders
21 devil presses, 35 lb dumbbells
100 double unders
15 devil presses, 35 lb dumbbells
100 double unders
9 devil presses, 35 lb dumbbells

Wednesday 201118

April dumbbell pressing during the 0530 hr class

April dumbbell pressing during the 0530 hr class

Workout of the day
For max load:
Pull-ups forward grip, 1-1-1-1-1 reps
Pull-ups reverse grip, 1-1-1-1-1 reps

Tuesday 201117

Brooke dumbbell press

Brooke dumbbell presess during the 1100 hr class

Workout of the day
For time:
30 squat snatches, 50 kg

Monday 201116

Shannon kettlebell press

Shannon racks the kettlebell during the 1100 hr class

Workout of the day
Five rounds for time:
15 double-pump burpees
4 legless rope ascents, 15 ft

Monday 201109

lillie kettlebell press

Lillie pressing the kettlebell during the 5:30 AM CrossFit class

Workout of the day
For time:
90 double-unders
9 muscle-ups
80 double-unders
8 muscle-ups
70 double-unders
7 muscle-ups
60 double-unders
6 muscle-ups

Tuesday 201103

tim turkish get-ups

Tim Turkish get-ups

Workout of the day
For max load:
Deadlift, 5-5-3-3-3-1-1-1-1 reps