WOD

01/12/2015

ToddStrong-SetupCrossover Symmetry (No Measure)

Metcon (Distance)

Every minute on the minute for 10 minutes

150m Row

–Rest 1 min–

Metcon (Weight)

EMOM 10 mins

5 Power Cleans (155/105)

–Rest 1 min–

Metcon (AMRAP – Reps)

EMOM 10 mins

8 Burpee to Bar

01/09/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

SATURDAY WORKOUT (1/10/2015)

We will have our regular Saturday workout at the TTU Fitness Center at 9am. Get ready to play some volleyball!

Metcon (Weight)

” CrossFit other Total ”

10mins to find
1RM Clean

10mins to find
1RM Bench Press

10mins to find
1RM OVHS

*add all 3 Totals for score*

01/082015

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

10 Back Squats (185/115)
10 Toes To Bar
40 Double Unders

01/07/2015

Courtesy CrossFit HQ from Central East Regionals 2013

Courtesy CrossFit HQ from Central East Regionals 2013

Metcon (Distance)

Tabata Row

20 Rounds

–Rest 5 minutes–

Metcon (Time)

3 Rounds

7 Power Cleans (225/135)
7 Box Jumps (40/30)
7 PHSPU

01/06/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:

21-18-15-12-9
Cal. Assault Bike
KB Swings (70/53)

01/05/2015

Games2012_TrackTriplet_FroningLeverich_muscleup_0

Metcon (Time)

5 Rounds

15 Bar Facing Burpees
10 Overhead Squat (135/95)
5 Bar Muscle Ups

01/03/2015


Main – CrossFit

Metcon (Time)

100 Wallballs (20/14)

80 Pull-Ups

60 Handstand Push-Ups

40 Box Jumps (30/24)

20 Clean and Jerks (135/95)

01/02/2015

Colin-Rope-ClimbMetcon (Time)

3 rounds

1000m Row

–Rest 3 mins–

-Then-

10 Rounds

1 Legless Rope Climb (15 ft)
10 Push ups

01/01/2015

Make a commitment... start CrossFit this year!

Make a commitment… start CrossFit this year!

Happy New Year! New Year’s Day Hours:

6am class and open gym 9am-11pm

Metcon (Time)

Happy New Year!!!!!!

12min Time Cap

21-18-15-12-9
Cal. Row
Shoulder to Overhead (135/95)

Rest 3 minutes

Metcon (Time)

12min Time Cap

21-18-15-12-9
Cal. Ski Erg
Hang Clean (135/95)

Rest 3 minutes

Metcon (Time)

12min Time Cap

21-18-15-12-9
Cal. Airdyne
Front Squat (135/95)

12/31/2014

GHD

New Year’s Eve Hours:

We will have all classes except 6pm and 7:15pm today!

Metcon (Time)

For Time:

40 GHD’s
20 Deadlifts (225/135)
30 GHD’s
15 Deadlifts (225/135)
20 GHD’s
10 Deadlifts (225/135)
10 GHD’s
5 Deadlifts (225/135)

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