April 5, 2012

Workout of the Day Warmup 6-8 reps of each movement in workout2 minutes of Double Under practice Training Perform Max Reps in 2 minutes at each of the following stations: Box Jumps (24/20)Jumping PullupsKB Swings (16k/12k)Walking LungesKnees to ElbowsPush Press (45/35)Hip ExtensionWall Balls (20/14)BurpeesDouble Unders Post total reps to comments.  Harder or easier than the Filthy 50?

April 6, 2012

Workout of the Day Warmup 3 sets:5 x Sumo Deadlift10 x OH Squat (PVC)Dynamic Stretches Strength (20 minutes) Sumo Deadlift (31X1 tempo)5-3-1-5-3-1 First wave moderate, second wave TOUGH.No touch and go reps. One second pause on ground. Conditioning 21-15-9 reps for time:SDHP Hang Power CleanThruster Men's weight = 95#, women's weight = 65# Scale weight accordingly to keep workout around 10 minutes.  Scaling options for men: 85, 75, 65 Scali

April 7, 2012

Workout of the Day CrossFit Group Class 8 Minute AMRAPPartner 1: 3 x Rope Climb (scale to 2, 1 or modified climb accordingly)Partner 2: Max Hand Release Pushups 8 minute AMRAPRun 800 metersMax DB Ground to Overhead in remaining time (alternate with partner) 8 minute AMRAPMax 250 meter rows (alternate with partner) 1 minute rest b/w stations Competition Training Class (12pm) Fun with barbells

Tuesday Aug 26, 2014

Workout of the Day Warmup Shoulder Mobility (coach's choice) + 10 Burpees to 6" target6-8 Strict Toes to BarWarmup/Practice HSPUWarmup/Practice Rope Climbs Training AMRAP in 30 minutes:1 Legless Rope Climb5 Strict Deficit HSPU (hardest possible)10 Strict Toes to Bar15 Burpees to 6" target Post rounds completed to comments. Scaling Rope Climb Sub Rope Climb w/ legs Sub 3 Modified Rope Climbs HSPU Scale ROM Sub 5 Negatives Sub

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