Elizabeth17

Tuesday, January 10, 2017 “Elizabeth” 21-15-9 for time of: Clean (135,95)(115,75)(75,55)(55,35) Ring Dip “Elizabeth” is one of the original benchmark workouts from CrossFit.  It pairs up cleans with ring dips.  This is...

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Hang

Monday, January 9, 2017 Hang Power Snatch: 3-3-3-3-3 It has been a while since we worked on the hang snatch.  Today will be the power version. These sets will be building in weight.  Stay sharply focused on your technique as you build.  Do not go...

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Teaming

Saturday, January 7, 2017 In Teams of 2, 4 Rounds for reps: 2 Minutes Row/Bike for Calories (alternate each round) 2 Minutes Power Clean (135,95)(115,75)(75,55)(55,35) 2 Minutes Bar Facing Burpee 2 Minutes Rest This is a great day for another fun...

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Sit-Up and Press

Friday, January 6, 2017 For Time: 21-18-15-12-9-6-3 Weighted Sit-ups (35,25) Strict Press (95,65)(75,55)(55,35)(35,15) The sit-ups today are going to be weighted.  RX will be with 35/25# dumbells.  You can scale down from there, using med balls...

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Move Your Body

Wednesday, January 4, 2016 20 Minute AMRAP: 10 Chest to Bar Pull-ups (chin over)(banded)(ring row) 20 One Legged Squats (alternating) 10 Box Jumps (30,24)(24,20) Let the barbells stay in the racks today and use your body to get an awesome...

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New Year New Deadlift

Tuesday, January 3, 2017 Deadlift: 1-1-1-1-1-1-1 Welcome to 2017!  What better way to kick off a new year of workouts than to max out our deadlift.  We are very excited about what this year is going to bring and have lots of plans for...

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