10 minutes

Wednesday, November 9, 2016 10 Minute AMRAP: 20 GHD Situps (weighted abmat situp)(abmat) 5 Squat Cleans (205,145)(165,115)(115,85)(55,35) For those of you that have been working on your GHD situps, today is going to be a great day to show them...

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Get Strong

Tuesday, November 8, 2016 10-5-3-1-1-1-3-5-10 Bench Press Today we have the same rep scheme as the deadlifts last week.  The weights will increase as you go down to the second set of 1 and then mirror those sets as you go back up to 10. Make sure...

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Artie

Monday, November 7, 2016 “Artie” 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats 5 Pullups 10 Thrusters (95,65)(75,55)(55,35)(35,15) From CrossFit.com: Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed...

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Metabolical

Saturday, November 5, 2016 40 Minute AMRAP: 30 Calorie Row 100 Double Unders (200 singles) 30 Calorie Assault Bike 400 Meter Run All the cardio in one WOD! We all need to push our workout duration out from time to time.  When was the last time...

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27-21-15

Friday, November 4, 2016 For Time: 27-21-15 Back Squat(165,115)(135,95)(95,65)(55,35) Handstand Pushup (w/abmat)(box)(floor) It has been a while since we had back squats in a metcon.  You will be pulling this from the floor today so make sure you...

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Mirror

Wednesday, November 2, 2016 Deadlift: 10-5-3-1-1-1-3-5-10 Today we will be focusing on deadlift mechanics and if all goes well hit a new 1 rep max.  As in any proper build up to a 1 rm, the weights will increase and the reps decrease through the...

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New Animal

Tuesday, November 1, 2016 3 Rounds for Time: 1200 Meter Run Rest 5 Minutes 1200 Meters is 3 laps on our CFBC track (around the building).  If you can keep each lap around 1:45 you will have a 1:1 work rest ratio.  For this workout, that would be...

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