09302015

Announcements

BATTLE PINK OCT 3/15!!

Come on out and support the Our Town community and ReThink!!!!

Raffle Table has lots of amazing goodies!!

Including Custom Nano 5’s, Ray Ban Shades & Sleeman Lift
1 ticket for $5 – 3 tickets for $10.
Come donate to ReThink!!!

Our Town CrossFit – CrossFit

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Reps)

15 Min AMRAP

Max Shoulder to Overhead (75/45)

(Every time the bar is out of front rack position you must complete 15 Abmat Situps)

Record reps of shoulder to overhead

Posted in Workouts

09292015

Announcements

BATTLE PINK OCT 3/15!!

If you do not have a team come on out and support the community and ReThink!!!!
Raffle Table has lots of amazing goodies!!
Including Custom Nano 5’s, Ray Ban Shades & Sleeman Lift
1 ticket for $5 – 3 tickets for $10.
Come donate to ReThink!!!

Our Town CrossFit – CrossFit

Open Gym
Do something fun or do this…

10 Min – Athlete’s Choice (No Measure)

Warm Up and Stretch What’s Tight

Metcon (AMRAP – Reps)

On the Minute for 20 Minutes

Odd – 10 Cleans (135/115)

Even – 12 Toes to Bar

Posted in Workouts

09282015

Announcements

BATTLE PINK OCT 3/15!!

If you do not have a team come on out and support the community and ReThink!!!!
Raffle Table has lots of amazing goodies!!
Including Custom Nano 5’s, Ray Ban Shades & Sleeman Lift
1 ticket for $5 – 3 tickets for $10.
Come donate to ReThink!!!

Our Town CrossFit – CrossFit

Burpees, Back Ext, HS and Pull Ups (No Measure)

2 Rounds:

Burpees x 15

Back Extensions x 15

1 Minute Handstand Hold

Pull Ups x 10

Metcon (Distance)

30 Minutes Concept 2

Posted in Workouts

09252015

Announcements

BATTLE PINK OCT 3/15!! Registration closes today!!!!

If you do not have a team come on out and support the community and ReThink!!!!

Our Town CrossFit – CrossFit

Warm-up (No Measure)

15 Minute Warm Up

Row 500 Meters

Stretch & Get Loose

Establish thruster working weight

Metcon (AMRAP – Reps)

EMOM for 20 Minutes

Odd – 12 Thrusters (95/65)

Even – 12 Burpees

240 Totals Reps

Posted in Workouts

09242015

Announcements

BATTLE PINK OCT 3/15!! Registration closes today!!!!

If you do not have a team come on out and support the community and ReThink!!!!

Our Town CrossFit – CrossFit

Warm Up – Row, Jog & Stretch
Open Gym – PR Something, work on a skill, catch up on a missed WOD or do this…
@sherwood215

Metcon (AMRAP – Reps)

On the minute for 20 minutes:

Odd: 30 DU’s & 10 KBS (53/35)

Even: 12 Burpees

Posted in Workouts

09232015

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

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)

200m Run

120 Double Unders

200m Run

100 Air Squat

200m Run

80 Sit Ups

200m Run

60 Pull Ups

200m Run

40 Clean and Jerk (95/65)

200m Run

20 HSPU

200m Run

Posted in Workouts

09222015

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

(No Measure)

Open Gym Warm Up

Athlete’s Choice or do this…

12 Minute Warm Up

500 Meter Row

400 Meter Jog

Use the remaining to stretch what’s tight

Metcon (AMRAP – Reps)

In front of a clock set for nine minutes:

2 minutes of GHD Sit-ups

2 minutes of Burpees

2 minutes of Toes to Bar

1 minute of GHD Sit-ups

1 minute of Burpees

1 minute of Toes to Bar

Posted in Workouts

09212015

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)

12 Minute Warm Up

500 Meter Row

400 Meter Jog

Use the remaining to stretch what’s tight

followed by…

10 Minutes to establish the working weight for Grace (clean & jerk practice)

Metcon (Time)

Partner WOD

Grace/Jackie/Karen/Annie

30 Clean & Jerks (135/95)

then…

1,000 Meter Row

50 Thrusters (45/35)

30 Pull Ups

then…

150 Wall Balls (20/14)

then…

50 Double Unders

50 Sit Ups

40 Double Unders

40 Sit Ups

30 Double Unders

30 Sit Ups

20 Double Unders

20 Sit Ups

10 Double Unders

10 Sit Ups

Posted in Workouts

09182015

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

(No Measure)

Partner Warm Up

Warm up & stretch what’s tight

Metcon (Time)

Teams of 2

100 Double-unders, each

75-calorie row, total

50 kettle bell step ups, total

M – 53-lb, kettle bells to 24-inch box

F – 35-lb, kettle bells to 20-inch box

immediately into…

100 GHD’s, total

100 kettle bell deadlifts (53,35), total

100 burpees

Posted in Workouts

09162015

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

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 (AMRAP – Rounds and Reps)

Partner Cindy (alternating)

20 minute

5 Pull Ups

10 Push Ups

15 Squats

*1 partner working at a time

Posted in Workouts
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