08312015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym. Get your team signed up to ensure a spot. …Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

200 M Run

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Air Squats

Metcon (Time)

5 rounds for time of:

15 chest-to-bar pull-ups

Run 400 meters

Posted in Workouts

08282015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

The athlete’s funnel in after each other

*From the Ground

25 Calorie Assault Bike – All Out

50 Back Squats (135/95)

40 Front Squats (95/65)

30 OH Squats (65/45)

25 Calorie Row – All Out

Posted in Workouts

08272015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Open Gym
Practice A Movement, PR a Lift or missed WOD

or do this…

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (Time)

Cindy vs Kelly

5 Rounds

5 Pull Ups

10 Push Ups

15 Squats

400 M Run

30 Box Jumps (24/20)

30 Wall Balls

5 Rounds

5 Pull Ups

10 Push Ups

15 Squats

400 M Run

30 Box Jumps (24/20)

30 Wall Balls

Posted in Workouts

Saugeen21

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – Saugeen Maitland

(No Measure)

Warm Up & Stretch What’s Tight

Spend 20 Minutes Stretching/Skipping/Light Jog

Metcon (Time)

Run 2 miles

50 squats

50 sit ups

50 push ups

50 burpee

Posted in Workouts

08262015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Love the Snatch is a non-profit organization dedicated to raising funds and awareness for Cervical Cancer.

Go to www.ltsfoundation.org

Warm-up (No Measure)

250 Meter Row

25 Double Unders

250 Meter Row

25 Double Unders

250 Meter Row

25 Double Unders

250 Meter Row

5 Minutes – Stretching

Metcon (Time)

Love The Snatch – WOD #2

12 Minute Time Cap

Double Unders – 50-40-30-20-10

Dead Lifts – 10-10-10-10-10 (225/155)

Run – 200-200-200-200-200

Scale – Lateral hops over the bar

Posted in Workouts

08252015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Open Gym
Practice a Movement
Catch Up On A Missed WOD
Post Your Results To Athlete Performance

Or Do This…

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

Metcon (Time)

150 Wall Balls (20/14)

*Every time you stop complete 25 AbMat Sit-Ups*

Posted in Workouts

08242015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

10 Minutes Max (No Measure)

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Alternating Front Lunges

30 Sec – Alternating Side Lunges

30 Sec – Squats

30 Sec – Burpees

30 Sec – Inch Worm

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Walking Front Leg Kicks

Metcon (Time)

1000m Row

-rest 4 mins-

800m Row

-rest 3 mins-

600m Row

-rest 2 mins-

400m Row

-rest 1 min-

200m Row

Posted in Workouts

08212015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

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)

30 Back Squats (135/85)

200m Run

20 Front Squats (135/85)

200m Run

10 Overhead Squats (135/85)

200m Run

*Weight begins on the ground

Posted in Workouts

08202015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Open Gym
Practice a Movement
Catch Up On A Missed WOD
Post Your Results To Athlete Performance

Or Grab A Partner And Do This…

Warm-up (No Measure)

Row 500 Meters

5 Minutes Stretching

10 Minutes to Establish Working Weight

Metcon (Time)

Teams of Two

For Time:

200 Meter Row, 30 Squat Cleans (115/80)

200 Meter Row, 30 Squat Cleans (135/95)

200 Meter Row, 30 Squat Cleans (155/105)

200 Meter Row, 30 Squat Cleans (185/135)

200 Meter Row, 30 Squat Cleans (205/145)

Posted in Workouts

08192015

Announcements

BATTLE PINK OCT 3/15!! Sheets and team sign up at the gym…Talk to Amy, Jenn or Tressa for more details!!!

Our Town CrossFit – CrossFit

Warm Up – Listowel Classic
Metcon – KB Swings, Sit-Ups & Burpees (53/35)

Cash Out – Accumulate 200 Double Unders

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Kettle Bells, Sit Ups and Burpees (Time)

21,18,15,12,9,6,3

Kettle Bell Swings

Sit-Ups

On The Minute (OTM) Complete 3 Burpees

Posted in Workouts
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