Archives For burpee

tuesday

hanley —  March 18, 2014 — Leave a comment

dustin kile

Sign up for our Overhead Movement and Mobility Camp this Sunday, 23rd from 1-3:30 PM! Click Here to Register Now!

Workout of the Day
Fitness WOD:
10 min AMRAP of:
60 Burpee over Kb
30 Goblet Squats
30 Pull-ups/Ring Rows

Fitness Strength:
14 min alternating EMOM w/ Accessory Work
OR
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

Performance Accessory:
10 min alternating EMOM of Strength Work

Post your results on the Whiteboard.

thursday

hanley —  January 30, 2014 — Leave a comment

Are you in? Register for the 2014 CrossFit Open Today!

Click Here to Register for the 2014 CrossFit Open

Workout of the Day
Fitness Strength:
Pull-up/Dip Complex + Dynamic strength

Fitness WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME Abmat Sit-ups
then
Performance Strength:
Pull-up/Dip Complex+ Gymnastics Skills

Performance WOD:
2 min AMRAP of: ME ROW (cals)
:30 rest
2 min AMRAP: ME Wallballs
:30 rest
2 min AMRAP: ME Banded Kb Swings
:30 rest
2 min AMRAP: ME reps Burpees
:30 rest
2 min AMRAP: ME T2B

Post your scores to the Whiteboard.

monday

hanley —  December 23, 2013 — Leave a comment

crossfit

Holiday Hours Reminder:
Tuesday 9:30-11:30 AM Open Gym with guided workout posted
Wednesday CLOSED
Thursday 9:30-11:30 AM Open Gym with guided workout posted 9:30 AM Elements Class
Friday Regular Hours Resume, Elements Classes 7:30 AM & 5:30 PM

Workout of the Day
Fitness WOD:
“12 days of Christmas”
Complete the following workout like the song is sang:
1 wall walk
2 box jumps
3 clapping push ups
4 Russian twists
5 Kb swings
6 burpees
7 broad jumps
8 v-ups
9 goblet squats
10 assisted strict pull-ups
11 wallballs
12 kb lunges
OR
Performance WOD:
“12 days of Christmas”
Complete the following in the order the song is sang:
1 MU
2 Box jumps 38/30
3 HSPU
4 Thrusters 95/65
5 Kb Swings 32/24kg
6 Burpees
7 Broad Jumps
8 K2E
9 OHS 95/65
10 Pull-ups
11 Sit ups
12 pistols

Post your scores to the Whiteboard.

wednesday

hanley —  December 11, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
7×2 Deadlift
OR
Fitness WOD:
20 min EMOM of:
6 Step ups
6 Goblet Squats
then
Performance Strength:
5×2 Deadlift each 3 min to est 2 RM

Performance WOD:
20 min EMOM of:
6 burpee over bar jumps, 3 STO 135/95

monday

hanley —  December 9, 2013 — Leave a comment

crossfit

If you normally do the Fitness Strength, but want to practice snatching technique look below for your modification. If you have any shoulder pain or an impingement, we advise you to stick with the Fitness Strength of the Day.

Watch this video for Drop Snatch, Snatch Balance, and Heaving Snatch Balance Technique, and Hi-Hang Snatch- Position 1.

Workout of the Day
Fitness Strength:
Superset the Following:
3×10 Supermans
3×5 core stability
3×15 hollow rocks
3×10 Glute Ham Raise

Fitness WOD:
12 min AMRAP of:
8 burpee box jumps
10 Kb Swings

or

Performance Strength:
10 min EMOM of:
2 Drop Snatches (Fitness can drop to Power position)
10 min EMOM of:
2 Hi-Hang Snatches (Fitness can go to power position)

Performance WOD:
12 min AMRAP of:
2 Power Snatches 135/95
2 OHS 135/95
1 Snatch Balance