Workout of the Day
« Previous Entries Next Entries »Sunday Morning Service, 9/18/11
Sunday, September 18th, 2011A) Sprint Drills B) Hang Power Snatch 2-2-2-2-2 C) 3 Rounds for Time: 400m Run 15 Hang Power Snatch (95/65) 15 Pullups Great job to the Sunday class this morning! Hope the tris/races went well this morning! Enjoy the rest of your weekend! Go Pats!
Sunday Morning Service, 9/4/11
Sunday, September 4th, 2011A) Turkish Get-Ups with Barbell B) AMRAP in 15 minutes of: 3 T.G.U. w/ right arm (53/35# KB) 10 Deadlift (225/155#) 3 T.G.U. w/ left arm 10 Toes-To-Bar Great job as always to the Sunday choir. Enjoy your long weekend!
Sunday Morning Service, 8/21/11
Sunday, August 21st, 2011“Lindsey” In honor of Coach Lindsey’s new position with Reebok CrossFit One, we will do her signature WOD: 3 rounds, each for time, of: 5 Unbroken Rope Climbs (Touch and Go) 5 Unbroken Clean and Jerks @ 135/95 (Touch and Go) 25 GHD Situps 25 Double Unders -Rest 5 minutes between rounds Great job to [...]
Sunday Morning Service, 8/14/11
Sunday, August 14th, 2011A) Power Clean, 3-3-3-3-3 -Focus on using hook grip and touch-and-go reps B) For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans (135/95) Pullups Burpees C) 3 X 400m run with 4-5 minutes recovery between efforts Great job to the Sunday crew today as always! Enjoy the rest of your weekend!
Sunday Morning Service, 8/7/11
Sunday, August 7th, 2011Complete the following, every minute on the minute, for 45 minutes: 3 Medicine Ball pushups 6 Medicine Ball cleans 9 Situps Great job to all the Sunday attendees today… It’s not often that we do a workout for that length of time, and the grumbling was only minor! Nice work! Please don’t forget about our [...]
WOD 8/6/11
Saturday, August 6th, 2011Athtete’s Choice: Option A “Helen” 3 rounds for time of: 400m Run 21 KB Swings (1.5/1) 12 pullups or Option B “Eva” 5 rounds for time of: 800m Run 30 KB Swings (2/1.5) 30 Pullups
WOD 8/5/11
Saturday, August 6th, 2011Friday: Running drills for warm up GRIFF 800 M Run 400 M Run Backward 800 M Run 400 M Run Backward
WOD 8/4/11
Thursday, August 4th, 2011A)Shoulder Press **technique and form work to prepare for WOD B) 5 Rounds for Time: 2 Shoulder Press (80%) 2 Dead Hang Pull Ups 2 Shoulder Press 4 Dead Hang Pull Ups 2 Shoulder Press 6 Dead Hang Pull Ups C) Sandbag Relay Races D) Practice Handstands/Handstand Walks in remaining time
WOD 8/3/11
Tuesday, August 2nd, 2011A) Strength: Front Squat 3-3-3-3 B) For time: 400M Run 21 Front Squats @ 60% 21 Push Ups 400 M Run 18 Front Squats @ 60% 18 Push Ups 400 M Run 12 Front Squats @60% 12 Push Ups
WOD 8/2/11
Tuesday, August 2nd, 2011A) 2 K Row for time B) “ANNIE” For time: 50-40-30-20-10 Double Unders Sit Ups
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