06302015

Announcements

CANADA DAY SURPRISE TEAM WOD

WARM UP AT 4:30-5:00 PM

WOD BEGINS AT 5:00 PM

Our Town CrossFit – CrossFit

Row then HPC, GHD, FS (No Measure)

500 meter row

Then three rounds of:

Hang power clean x 8

GHD x 8

Front squats x 8

Metcon (Time)

For time:

50 Pistols

20 Pull-ups

40 Pistols

20 Pull-ups

30 Pistols

20 Pull-ups

20 Pistols

20 Pull-ups

10 Pistols

*Courtesy of CrossFit Gymnastics

Overhead Squat (15 Minutes to establish a 3×3)

Posted in Workouts

06292015

Our Town CrossFit – CrossFit

1/2 Cindy (No Measure)

5 Pull Ups

10 Push Ups

15 Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 2/3

AMRAP 22

7 Rope Climbs (15 ft)

10 Thrusters (95/65)

15 Power Cleans (135/95)

46 Calorie Row

* One Athlete Working at a Time

* Share Reps as Needed

Posted in Workouts

06272015

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Posted in Workouts

06262015

Our Town CrossFit – CrossFit

Warm Up with the Base Line Warm Up and then get ready for Wall Balls, Box Jumps & Running

Open Gym and Post Your Results to Athlete Performance or Do This…

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)

21*15*9*15*21

Wallball (20/14)

Box Jump Over (24/20)

*200 Meter Run

Posted in Workouts

06252015

Our Town CrossFit – CrossFit

Warm Up for MU’s, Power Cleans and Burpees

Open Gym and Post Your Results to Athlete Performance or Do This…

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)

10 x Jumping Jacks (forward and back)

4 x Long Lunge (with twist)

6 x Single Leg Lateral Lunge (onto heal)

10 x Bent Over Swing

4 x Hamstring Stretch w 5 x Push Up

Arm Circles

6 x Palms to Sky w Twist

Metcon (AMRAP – Rounds)

On the 2 Minute for 20 Minutes

3 Muscle Ups (15 Pull Ups)

5 Power Cleans (185/135)

7 Burpees

Posted in Workouts

06242015

Our Town CrossFit – CrossFit

Warm Up for Running/DU’s/Rowing

Open Gym and Post Your Results to Athlete Performance or Do This…

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

10 Calorie Row

50 Double Unders (150 singles)

200 Meter Run (1 Lap)

20 Calorie Row

50 Double Unders (150 singles)

400 Meter Run (2 Laps)

30 Calorie Row

50 Double Unders (150 singles)

600 Meter Run (3 Laps)

40 Calorie Row

50 Double Unders (150 singles)

800 Meter Run (4 Laps)

50 Calorie Row

50 Double Unders (150 singles)

1,000 Meter Run (5 Laps)

Posted in Workouts

06232015

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)

50 Hang Power Cleans (135/85)

150 Double-unders

50 Chest to bar pull-ups

5 Rope Climbs (15 ft)

Posted in Workouts

06222015

Our Town CrossFit – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Metcon (Time)

Teams of 2 – 1 Partner Working at a Time

100 KB Swings (53/35)

400m Run

100 BB Thrusters (45/35)

400m Run

80 Burpees

400m Run

100 BB Thrusters (45/35)

400m Run

100 KB Swings (53/35)

Posted in Workouts

06182015

Our Town CrossFit – CrossFit

We’re going heavy Push Jerks and Deadlifts tomorrow so the choice is your’s today

Open Gym

Or

Do This…

Before You Lift (No Measure)

3 Rounds of

30 Seconds Jumping Jacks

30 Seconds Mountain Climbers

30 Seconds Squats

then:

1 Minute Squat Hold

30 Second Left Lunge on Heal

1 Minute Squat Hold

30 Second Right Lunge on Heal

Metcon (Time)

100-80-60-40-20

Calorie Row

DU’s

Posted in Workouts

06192915

Our Town CrossFit – CrossFit

Warm Up – Athete’s Choice

MAX DAY

Push Jerk – 1×5@50%, 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×1@100%, 1×1@105%, 1×1@110%

Deadlift – 1×5@50%, 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×1@100%, 1×1@105%, 1×1@110%

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Push Jerk (MAX OUT)

Deadlift (MAX OUT)

Posted in Workouts
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