Friday 10.30.2015

Workout of the Day EMOM for 10 minutes: Even: Front Squat x 3 reps Odd: Hollow Hold x 30-45 sec then For Time: Row 2000m 150 DU’s Run 1 mile Post your results to the Whiteboard. **Come out tomorrow for our Mad Apple Halloween WOD and costume...

Thursday 10.29.2015

Workout of the Day 5 sets: 2 Push Press + 2 Push Jerk Rest as needed then 4 Rounds For Time: 10 Thrusters (75/55) 10 T2B 30ft Handstand Walk (30 sec HS Hold) Post your results to the Whiteboard. Handstand progressions with CrossFit Level 1...

Wednesday 10.28.2015

Workout of the Day EMOM for 9 minutes: Min #1: Strict HSPU x 5-7 reps Min #2: Strict Pull-up x 8-10 reps Min #3: Max DU x 30-45 sec then CrossFit Games Open Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead...

Tuesday 10.27.2015

Workout of the Day EMOM for 10 minutes: Deadlift Set 1-3: 5 reps @ 60-65% Set 4-6: 3 reps @ 70-75% Set 7-10: 1 reps @ 80-95% then 12 min AMRAP: 20 UB Wall Balls (20/14) 1 Rope Climb 10 UB Push Press (95/65) Run 200m *10 Push-up penalty if you break Post your results...

Monday 10.26.2015

Workout of the Day Pull-up Strength (or Ring Rows if needed) Pull-ups x 21-15-9 (Scale to 15-12-9) *Rest 30 sec b/w Rest 1 minute C2B Pull-up x 15-9-3 (Scale to 9-3-1) *Rest 30 sec b/w ***Coaching note: if athletes are proficient = 5 Burpees each time they break***...