Oct 23, 2015
0845 Weightlifting
1000 CrossFit
In teams of two, with only one partner working at a time, complete:
- 100 Burpees
- 100 Dumbbell Ground to Overhead
- 100 Box Jump Overs (24″/20″)
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Oct 22, 2015
Join us tonight for FREE yoga at 6:30!
Strength
1A) 4 x 4-6 Shoulder Press @20X1
Rest 90 seconds
1B) 4 x 2-3 Strict Pull-Ups @21X0
Rest 90 seconds
Conditioning
7 minutes, as many rounds as possible:
- 15 Ring Push Ups
- 20 Box Jumps (24″/20″)
Mobility
2 minutes of front rack stretch on box with a PVC pipe.
Oct 21, 2015
Don’t forget to join us for Friday Unwind, a free yoga class at the gym on Friday, October 23rd, at 6:30 p.m.
Open to all levels, this class will be led by Hydra Hot Yoga instructor Kelly Zimmerman with the needs of CrossFit athletes in mind.
This class is FREE for all athletes and their friends. Come join us to learn new ways to mobilize and restore.
Oct 20, 2015
Strength
Three sets of:
6-8 Deadlift @20X1
Rest 20 seconds
20 unbroken Kettlebell Swings
Rest 3 minutes
Conditioning
For time:
1,000m Row
3 rounds of:
- 10 Thrusters (95/65)
- 20 Pull Ups
100 Double Unders
Mobility
2 minutes each side: hamstring stretch
Oct 19, 2015
Strength
1A) 3 x 4-6 Bench Press @20X1
Rest 60-90 seconds
1B) 3 x 15-20 Single Arm DB/KB Row @10X0 (each side)
Rest 60-90 seconds
Conditioning
3 rounds of:
- 20 Kettlebell Swings (53/35)
- 5/5 Single Arm Kettlebell Press (53/35)
- 300m Run
Mobility
2 minutes each side: wall pec stretch
