Archives For Performance

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.

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores to the Whiteboard.

friday

hanley —  December 13, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Super-set the following:
5×8 Front Squats to a Box w/ kb
3×8 Single Arm, Single Leg RDL
5×5 Core Stability

Fitness WOD:
3 rounds for time of:
150 Single Unders
40 Lunges
30 Speed Skaters
OR
Performance Strength:
5×2 Front Squat each 3 min to Est. 2 RM

Performance WOD:
3 rounds of:
50 Double-unders
40 OH Plated Lunges
7 wall walks

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