Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

11/10/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m run 10 GHD sit-ups 15 ring rows 10 slam balls Rowing (200m row sprints x 5, rest 1 min b/t sets) Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 KB Russian Swings (24,16kg) Adv(32,24kg) 10 Ring Dips 20 OH lunges w/plate (45,25#)…

Click for Full Workout

11/06/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds 200m Row 10 Kipping Swings 10 Sit-ups 5 Jumping Squats 5 Push Ups 2 Wall Walks Toes-To-Bar (Skill Work) Metcon (Time) 1000m Row 50 Walking Lunges 40 burpees 30 Box Jumps (24/20) 20 T2B 40 Walking Lunges 30 Burpees 20 Box Jumps 10 T2B 800m…

Click for Full Workout

11/05/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds 400m Run Static Ring Holds 20 Sec. 5 Shoot Throughs (paralletes) 5 slam ball push ups Hand stand hold (nose to wall) 20 sec. Push Press (2×5 reps @ 70%, 2X3 @ 80%) Metcon (AMRAP – Reps) 12 Min. AMRAP 10 Push Press (115/75) 400m…

Click for Full Workout

11/04/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m Run 3 Rounds: 5 Burpee Broad Jumps 10 Sit-Ups 5 Ring Rows 20 double Unders (40 Singles) Skill 1/2 Tabata Double Under’s, then warm-up PC + FS Metcon (Time) 3 Rounds: 2 Power Cleans (175/115) Adv: (225/155) 4 Front Squats 20 Double Under’s Cool Down 150m…

Click for Full Workout

11/03/2014

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds: 150m Row 10 Air Squats 10 Kipping Swings 20 sec. hanstand hold Skill Hollow Rocks/Superman/Kipping Drills Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Cool Down 200m jog Pec Stretch (against wall) X 2 X 30 sec 10 Runner’s Lunges 10 Pass…

Click for Full Workout

10/31/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 200m Row 5 Jumping Squats 5 Shoulder Press w/ Bar 5 Good Mornings w/ Bar 5 Sots Press (squat position) 5 Duck Walks w/ bar (forward/backwards) Thruster (3 RM Thruster) Metcon (AMRAP – Reps) Performance & Fitness 5 Min. AMRAP 500m Row -then AMRAP Thrusters…

Click for Full Workout

10/28/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 200m run 10 Mountain Climbers 8 Sit-Ups 6 Burpees 4 Walk out plank holds (hold 5 sec. ea.) Skill Go over DT Complex (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead=1 round) Work on Heavy double Hang Power Clean + Push Jerk (2+2)…

Click for Full Workout

10/27/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 2 rounds 10 push-ups 20 sec handstand hold 10 jumping squats Power Snatch + Power Hang Snatch (3 sets of 2 of complex, work past workout weight) Metcon (Time) Performance 12-9-6 HSPU 8-6-4 Power Snatch + Hang Power Snatch (95,65#) Adv(125,85#) (snatch complex is one…

Click for Full Workout

10/24/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m run 10 sit-ups 10 pull-ups 10 burpees Plank Holds (3×30 sec) Metcon (Time) Performance 10 Muscle ups 20 Power Cleans (95,65#) Adv(125,85) 30 Push Jerks 40 lateral burpees 50 Wallballs (20,14#) Metcon (Time) Fitness 15 Pull-ups 20 Power Cleans (75,55#) 25 Push Jerks 30 lateral burpees…

Click for Full Workout

10/23/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 Rounds: 200m Row 5 Burpees 10 Jumping Jacks 5 Hollow Rocks/Superman’s ea. Handstand Hold (nose and toes on wall) 20 Sec. Metcon (Time) 3000m Row *Partner Row, work may be split however you would like Power Snatch (EMOM X 8, 4 Reps @ 70% of 1RM)…

Click for Full Workout

10/22/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m Row 2 Rounds: 10 Ghd sit ups 5 burpees 10 Ball slams 5 box jumps Skill Kettlebell: Snatch/Power Cleans Metcon (AMRAP – Reps) Performance & Fitness: 3 Rounds: 30 Sec. KB Snatch (24/16kg) Rest 20 Sec. 30 Sec. Burpee Box Jump Over (24/20) Rest 20 Sec.…

Click for Full Workout

10/21/2014

Main – CrossFit View Public Whiteboard (No Measure) 650m Run 2 rounds 10 Sit Ups 8 Burpee Broad Jumps 6 Ring Dips Squat Clean (Squat Clean Work) Metcon (Time) Performance: 3 Rounds: 10 Squat Cleans (135/95) Adv: (155/105) 15 T2B Metcon (Time) Fitness: 3 Rounds: 10 Squat Cleans (95/65) 15 Weighted Sit-Ups (25/15) Cool Down…

Click for Full Workout