Tuesday – 110517

After a brief “vacation” in South Carolina, Pete is back! Pete cycles competitively and firmly believes CF is making a significant impact on his improvements on the bike.

Injury Prevention
2 min per leg smash quads with barbell
20 terminal knee extensions per leg
2 min per leg smash hamstring w/barbell in rack
10 “starter stance” hamstring stretch w/5 sec hold

Workout of the Day
2k row
2 min rest
2k row

Post your scores to the Whiteboard.

Monday – 090417

Remember, only one class today, 9:30.  That being said, there is open gym from 9:30 to about 2:00.  Enjoy your Labor Day!

Workout of the Day
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Post your scores to the Whiteboard.

Friday – 090117

A long overdo welcome to eXalted Carla!

Workout of the Day
15 rounds for time
3 power cleans (185/133)
6 burpees
9 kB swings (70/53)

*35 min cap

Post your scores to the Whiteboard.

Thursday – 083117

Mike will never admit it, but he is finally starting to like CrossFit. . .

Strength
Overhead Squat
Find your 3 rep max.
Beat what you did almost a year ago! 090816

Don’t be a hero, if you shouldn’t be overhead squatting. . .then don’t.  Plain and simple, it’s not worth it.  Get yourself to a point where you can maintain safe position, then we can talk.  If you aren’t doing the overhead squat, you will front squat instead.

Workout of the Day
In 3 minutes
(15/12) cals on assault bike
Then
AMRAP front squats (135/93)
Rest 3 min

then

In 3 minutes
(15/12) cals on rower
Then
AMRAP
Goblet squats (70/53)
Rest 3 min

then

In 3 minutes
(15/12) cals assault bike (legs only)
Then
AMRAP wall balls (20/14)

Post your scores to the Whiteboard.

Wednesday – 083017

Tiny and Maureen doing push-up T’s during last week’s injury prevention.

Injury Prevention
5 rounds
15 GHDs
10 banded good mornings
10 fire hydrants per leg
5 in/5 out rotations in hydrant per leg

Then
2 min couch stretch per leg

Workout of the Day
4 Rds
400m run
2 min active recovery on rower
Then 200m sprint

*Score is total time and cals on rower
*Scale to 300m if needed
*Should take less than 20 min

Post your scores to the Whiteboard.