Today’s Workout'S ARCHIVE

  • 11-2-15

    By Kimberly | In Today's Workout | on November 1, 2015

        Crossfit: Shoulder Press x 4-6 + Push Press x 4-6 x 5 ( do not drop bar ) then: AMRAP in 12 minutes: 1 Muscle Up + 3 Box Jumps (36″/30″) Supplemental: Assalut Bike/ Row x Max Effort x 6 minutes

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  • 10-31-15

    By Kimberly | In Today's Workout | on October 30, 2015

      Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. . Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the […]

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  • 10/30/15

    By Kimberly | In Today's Workout | on October 29, 2015

      Crossfit: 3 x 50 meters -Conan’s Carry(100+/0) then: 12 minute AMRAP: 15 Wall Ball Ab Mat sit up (20/14) 10 Wall Balls Supplemental: 400 meter -Prowler push (135/85)

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  • 10-29-15

    By Kimberly | In Today's Workout | on October 28, 2015

      Crossfit: Axle Strict Shoulder Press- Heavy Triple then: 21-15-9 Sumo High Pulls KB  Swings(24/16)

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  • 10-28-15

    By Kimberly | In Today's Workout | on October 27, 2015

    ** Don’t miss out on the new long sleeve t-shirt! Pre-order sheet is on the supp counter! Crossfit: REST DAY Mobility: 7 pm

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  • 10-27-15

    By Kimberly | In Today's Workout | on October 26, 2015

      Crossfit: Front Squat-Heavy Double then: 8 min AMRAP: 5 Power Cleans (185/135) 10  Box Jumps (24/20)

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  • 10-26-15

    By Kimberly | In Today's Workout | on October 25, 2015

    Bench Press- Heavy Double Chin ups- 5 x5 then: For time: 4 Legless rope climbs Supplemental : Run, row, cycle for 30 minutes @ 70 %

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  • 10-24-15

    By Kimberly | In Today's Workout | on October 23, 2015

    Crossfit: 30 min AMRAP: 800m run 20 Dips on tires 10 Jump-In-Out-of-tire 400m walking lunges

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  • 10-23-15

    By Kimberly | In Today's Workout | on October 22, 2015

        Crossfit: Axle Clean and press- 5 sets x 5 reps then: 21-15-9 Wall balls (20/14lb) KB (24/16kg)

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  • 10-22-15

    By Kimberly | In Today's Workout | on October 21, 2015

    Crossfit: HSPU- Deficits with 45 lb bumper plates 6 sets x 3 reps then: 20 min EMOM Odd- 4-6 chin ups with weight Even-25 Double unders

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  • 10-21-15

    By Kimberly | In Today's Workout | on October 20, 2015

      Crossfit: REST DAY Mobility: 7pm

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  • 10-20-15

    By Kimberly | In Today's Workout | on October 19, 2015

    Crossfit: Front Squat – Heavy triple then: AMRAP in 18 minutes… 5 Front Squat (70% of triple) + 4 Deadhang Pull Up + 1 Push Press (same as squat)

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  • 10-19-15

    By Kimberly | In Today's Workout | on October 18, 2015

      Crossfit: Bench 4-6 x 5 then: [5 UNBROKEN Hang Muscle Snatch (105/85) + Rest 1 minute] x 5 Supplmental: 2k row/assault bike

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  • 10-17-15

    By Kimberly | In Today's Workout | on October 16, 2015

    Crossfit: 30 min AMRAP: 400 meter run with a kb (24/16 kg)+ 30 ab mat sit ups+ 30 double unders+ 30 push-ups

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  • 10-16-15

    By Kimberly | In Today's Workout | on October 15, 2015

    Crossfit: Sumo Deadlift 4-6 X 5 then: 15 min EMOM: 0)Farmers walk( each hand)- walk as far as possible (95,45) in 30 seconds 1)Yoke Carry on back as far as possible (100/40) 2)Plank Hold- 30 seconds Supplemental: Row or run as far as possible in 5 min / rest 4 min x 3

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  • 10-15-15

    By Kimberly | In Today's Workout | on October 14, 2015

    Crossfit: (Shoulder Press 4-6 x 5) (Weighted Chin ups 4-6 x 5) then 10 min AMRAP 6 Sumo Deadlift  High Pull (115/85) 3 HSPU

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  • 10-14-15

    By Kimberly | In Today's Workout | on October 13, 2015

    Crossfit: REST DAY Mobility: 7 pm

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  • 10-13-15

    By Kimberly | In Today's Workout | on October 12, 2015

      Crossfit: Squat- Heavy Triple Then: AMRAP in 14 minutes: 5 Deadlift (275/195)+ 15 Burpee over bar (must face bar) Supplemental: Run, Row, Assault- 100 meter sprint x 10

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  • 10-12-15

    By Kimberly | In Today's Workout | on October 11, 2015

    Crossfit: Bench- Heavy Triple then: Bench -80% of triple – 4-6 reps X 4 then: 12 min AMRAP: 3 Shoulder Press(135/95)+ 5 Push Press+ 5 Pull ups Supplemental: Run, row, assault bike for 18 minute at 75%

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  • 10-10-15

    By Kimberly | In Today's Workout | on October 9, 2015

    Crossfit: AMRAP in 40 min: Run 800 m 1 rope climb (15 ft) 8 tire flips (330) 15 push ups M.I.T 9:00 am

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  • 10-9-15

    By Kimberly | In Today's Workout | on October 8, 2015

      Crossfit: Atlas Stone load and carry -20 feet (Men- 110/135/ 155-200 Women- 70/90/110) then: 5 rounds: Farmer carry (90/50) x 30 seconds + Power Clean (135/95) x 6 Supplemental: Row or run as far as possible in 4 min / rest 3 min x 3

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  • 10-8-15

    By Kimberly | In Today's Workout | on October 7, 2015

      Crossfit: HSPU x 5 x 5 then: AMRAP in 12 minutes: 5 Push Press (115/85), 5 Pull Ups, 8 KB Swings (16/12) Supplemental: Run Row or cycle 1 min effort/1 min recovery x 14

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  • 10-7-15

    By Kimberly | In Today's Workout | on October 6, 2015

      Crossfit: REST Mobility Class: 7 pm

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  • 10-6-15

    By Kimberly | In Today's Workout | on October 6, 2015

    Crossfit: Deadlifts- heavy triple Deadlift @80% of triple x 4-6 reps x 4 6 rounds for time: 5 front squat(155/105)+5 box jump (24/20) Supplemental: Run 400m x 5 rest the  time it takes

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  • 10-5-15

    By Kimberly | In Today's Workout | on October 4, 2015

    Crossfit: Bench – work to heavy single [Bench Press x 80% of triple x 4-6 x 4] then: 5 rounds for time… 3 Power Clean(135/95) 5 Push Press (135/95) 5 Chin -ups Supplemental: Run, row, ass bike for 18 minutes @ 75 %

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  • 10-3-15

    By Kimberly | In Today's Workout | on October 2, 2015

    Crossfit: “Thunderstruck” ** Partner WOD AMRAP in 25 min: Partner A -200 Meter Run Partner B -DB Ground to Over Head (60/30) Switch and Repeat Partner A- 200 Meter Run Partner B -Air Squat Switch and Repeat Partner A 200 Meter Run Partner B- Burpees Switch and Repeat Partner A 200 Meter Run Partner B […]

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  • 10-2-15

    By Kimberly | In Today's Workout | on October 1, 2015

    Crossfit: Sumo Deadlift 6-8 x 5 then: [Farmers walk(90 ea / 40 ea) as far as possible in 30 sec alternating with Prowler Push (+80lbs/+50lbs) as far as possible in 30 sec] x 6 Supplemental: Run, Row, Cycle as far as possible in 14 minutes

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  • 10-1-15

    By Kimberly | In Today's Workout | on September 30, 2015

    Crossfit: Sub-Scap Pull Ups x 3-5 x 5 then: Shoulder Press 6-8 + Bent over row 6-8 x 5 then: Bicep curl 6-8 x 5 +skull crushers 6-8 x 5

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  • 9-30-15

    By Kimberly | In Today's Workout | on September 29, 2015

    Crossfit: REST Mobility: 7 pm

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  • 9-29-15

    By Kimberly | In Today's Workout | on September 28, 2015

    Crossfit: Squats 4-6 x 5 then: 5 Rounds for time: 5 Power Clean (135/95) + 20 Front Rack Walking Lunges (135/95) Supplemental: Run,row, ass Intervals: [20 sec effort + 10 sec recovery] x 20 min

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