03312015

Our Town CrossFit – CFK Seniors

(No Measure)

400m Run

Followed by:

3 Rounds

5 Dive Bomber Push ups

10 Pause Squats

15 Lunge Twist

20 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

Death By:

Med Ball Squat Clean

Burpee

Posted in Workouts

03312015

Our Town CrossFit – CrossFit

Warm Up – 20 Minutes

Metcon – 20 Minute AMRAP*
*the scale for the MU’s will be 10 Ring Dips/Box Dips

Warm-up (No Measure)

500 Meter Row

Followed by:

3 Rounds

5 Dive Bomer Push Ups

10 Pause Squats

15 Lunge and Twist

20 Jumping Jacks

Followed by:

5 Minutes Shoulder Mobility

CrossFit HQ – 150325 (row) (AMRAP – Reps)

20 Minute AMRAP

500 Meter Row

7 Muscle Ups

Posted in Workouts

03302015

Our Town CrossFit – CFK Seniors

(No Measure)

3 Rounds

10 dot drill

10 squat

10 jumping jacks

10 spiderman into pigeon

Metcon (Time)

4 Rounds

15 Kettlebell Swing (35/18)

15 HR Push Up

15 Pull Up

15 Box Jumps (24)

Cash Out – 800m Row

Posted in Workouts

03302015

Our Town CrossFit – CrossFit

(No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Metcon (Time)

1 Round:

30 Pull ups

50 Sit ups

70 Double unders

immediately into…

2 Rounds:

20 Pull ups

40 Sit ups

60 Double unders

immediately into…

3 Rounds:

10 Pull ups

20 Sit ups

40 Double unders

Posted in Workouts

03272015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

(No Measure)

15 Minutes – Athlete’s Choice

Suggested movements:

Shoulder Mobility, Squats, Rowing, Thrusters, Back Flips, Front Flips

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Scaled Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

Posted in Workouts

03262015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

CrossFit Games Open Announcement Thursday
Open Gym – Practice, Catch Up on a missed WOD, or do something fun.
Post Results to Athlete Performance/Extra Performance

Athlete’s Choice – Open Gym Warm Up (No Measure)

Posted in Workouts

03252015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

Base Line Warm Up (No Measure)

2 Rounds

500 M Row

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Metcon (Time)

Team of 2/3

8 Rounds Alternating Rounds

15 Box Jumps (24/20)

10 Lateral Barbell Burpees

5 Squat Cleans (135/95)

*One person completes full round before switching

Posted in Workouts

03242015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CFK Seniors

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Posted in Workouts

03242015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

Warm-up (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups/Sit-Ups

10 Good Mornings

10 Air Squats

*Increase the pace each round

Metcon (AMRAP – Reps)

10 Min EMOM

30 Double-Unders/65 Singles

Immediately into:

10 Min EMOM

24 Double-Unders/54 Singles

6 Pistols

Immediately into:

10 Min EMOM

20 Double-Unders/45 Singles

10 Sit Ups

Total Reps: Rx’d – 900

Total Reps: Scaled – 1,800

Posted in Workouts

03232015

Announcements

Sunday Open gym – REGISTERED OPEN ATHLETES ONLY – sign up if unable to complete WOD at other class times.

Our Town CrossFit – CrossFit

Warm-up (No Measure)

10 Minutes To Get Warm

500 Meter Row

Stretch

Metcon (AMRAP – Reps)

4 Rounds

3 Minutes Row (calories)

2 Minute Burpees

*Score = Total Calories + (Burpees x 2)

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
Crossfit teens! ''...''
Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
11.4.15 SQUATS!!! ''...''
@CycsNation #assaultairbikemarathon Max keeping up his cardio after a recent hockey injury @AssaultAirBike ''...''
RT @RogueFitness: Watch the women take on the 2015 Reebok @crossfitgames​ tonight on ESPN2 and WatchESPN starting at 8pm EST! ''...''
See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''