07282015

Our Town CrossFit – CrossFit

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Metcon (Time)

3 Rounds

70 Double Unders

7 Hang Clean & Jerk (115/85)

****24min Time Cap

Posted in Workouts

07102015

Our Town CrossFit – CrossFit

Warm-up (No Measure)

400 Meter Easy Jog

20 Front Leg Swings (per leg)

20 Back Leg Swings (per leg)

20 Side Leg Swings (per leg)

500 Meter Easy Row

Metcon (AMRAP – Reps)

With the timer set to 30 minutes:

EMOM 20 minutes:

Even Min: 12 Burpees

Odd Min: 40 Double Unders

Immediately into:

5 Rounds on the 2 Minutes

200 Meter Run + 2 Rope Climbs (15 ft)

Total Reps – 1,530

There is not a scaled option for the double unders (spend the minute practicing)

Posted in Workouts

02132015

Our Town CrossFit – CrossFit

Warm Up – 20 Minutes
Metcon – Against a 30 Minute Clock
Cash Out – 50 GHD Sit Ups

(No Measure)

20 minutes athlete’s choice

Metcon (AMRAP – Reps)

With a continuously running clock (30 mins)

5 minutes to complete:

100 Pistols (Alternating) (200 Squats)

5 minutes to complete

80 Double Unders (200 singles)

5 minutes to complete:

60 Toes to Bar (60 Toes to Rig)

5 minutes to complete:

40 Overhead Squats (95/65)

5 minutes to complete:

20 Burpee Over The Box Jumps (30/24)

5 minutes to complete:

10 Rope Climb Ascents (15 ft) (20 Hanging Hip Touches)

Total Reps (310)

Posted in Workouts

01132015

Our Town CrossFit – CrossFit

(No Measure)

10 Laps

Then…

4 Rounds

15 Squats

15 Push Press (45/35)

15 Push Ups

15 Shoulder Dislocates

Metcon (AMRAP – Reps)

Teams of Two

15 Minute AMRAP

Partner 1 – 10 Hang Snatches (95/65)

Partner 2 – Max effort box jumps (20/20)

The teams score is total box jumps

Posted in Workouts

11042014

Our Town CrossFit – CrossFit

(No Measure)

Row 500

Followed By 2 Rounds:

5 – Pull Ups (kipping or butterfly)

10 – Push Ups

15 – Sit Ups

20 – Squats

Followed By 2 Rounds:

5 – Strict Pull Ups

10 – HSPU’s

15 – GHD’s or Sit Ups

20 – Walking Lunges (10/leg)

Metcon (Distance)

Row Workout

4 rounds:

500 meters, 60 second rest,

300meters , 3 minute rest

Total 3,200 Meters

This is a pacing workout – based on your 2,000 M PR.

Stick to the pace

Posted in Workouts

06192014

CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Metcon (Time)

40-30-20-10
Calorie Row
Shoulder to Overhead (115/65)

Posted in Workouts

06032014

Main – CrossFit

Warm Up – 5 Minutes
Skill Practice – 10 Minutes – Deadlift
Metcon – 25 Minute Time Cap

5 Minute (Run 400 M or Row 500) (No Measure)

Athlete’s Choice Stretching for the Remaining Time

Metcon (Time)

3 Rounds For Time
Row 500M
25 Deadlifts (185/125lbs)
25 Ring Dips

Posted in Workouts

06032014

CrossFit

Warm Up – 5 Minutes
Skill Practice – 10 Minutes – Deadlift
Metcon – 25 Minute Time Cap

5 Minute (Run 400 M or Row 500) (No Measure)

Athlete’s Choice Stretching for the Remaining Time

Metcon (Time)

3 Rounds For Time
Row 500M
25 Deadlifts (185/125lbs)
25 Ring Dips

Posted in Workouts
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