WOD

09/06/2014-Saturday Workout

6

Darren_BPMetcon (Time)

7 min AMRAP
2-4-6-8…
Thrusters (115/75)
Pull Ups

Rest 3 Min

50-40-30-20-10
Airdyne Calories
10-8-6-4-2
Bench (225/155)

09/05/2014


Main – CrossFit

Metcon (Time)

For Time:
10.9.8.7.6.5.4.3.2.1
PHSPU
Perform 1 Legless Rope Climb after each set (15ft)

09/04/2014

Front_Squat-ClassDeadlift (5×2(80%) 3×3(80%))

Metcon (Weight)

10min Emom
5 Squat Cleans (155/105)

09/03/2014


Main – CrossFit

Metcon (Time)

For Time:
10-8-6-4-2
Shoulder to Overhead (BW)
10-15-20-25-30
GHD’s

09/02/2014

Main – CrossFit

Shoulder Press (5×2 (80%) 3×3 (80%))

Metcon (Time)

4 Rounds
100m Run
20 Cal. Airdyne
300m Row
Rest 1 min

Labor Day Workout


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

9 Lunges (135/95)
9 Abmat Situps
9 Box Jumps (30/24)
9 OVHS (135/95)
9 Ring Dips

DAY!!!!!!!

09/01/2014 – Labor Day Hours

We will be open from 8am-10am on Monday, September 1st.

We will resume regular hours on Tuesday, September 2nd.

Saturday Morning


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP
10 Deadlifts (275/185)
20 Chest 2 Bar Pull Ups
30 Power Cleans (185/135)
40 Pull Ups
50 Power Snatches (135/95)
60 GHDs

This workout can be done individually or with a partner. If done with a partner, at least 1 round must be completed together even if it takes longer than the 30 min. Divide up the reps however you choose.

08/29/2014


Main – CrossFit

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

08/28/2014


Main – CrossFit

Metcon (Weight)

Every 3 mins
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
3 Shoulder to Overhead (115/75)

* Must be Unbroken / Add 10 lbs total each set until failure *

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