06302016

Announcements

Tonight is the last night of Yoga for the summer! See you all in September!

Our Town CrossFit – CrossFit

Open Gym Thursday

Posted in Workouts

06292016

Our Town CrossFit – CrossFit

Warm Up – 15 Minutes
Team Workout – 45 Minute Time Cap

Warm-up (No Measure)

15 Minute – Athlete’s Choice

Metcon (No Measure)

Accumulate reps:

100 Double Unders

20 Deadlifts (275/165)

10 DBalls (150/80)

10 Power Cleans (135/95)

20 Deadlifts (275/165)

100 Double Unders

Posted in Workouts

06282016

Our Town CrossFit – CrossFit

Open Gym Tuesday
Get After It
or do the CrossFit Mayhem Beauty

Warm-up

Open Gym Warm Up

Metcon (Time)

5 rounds:

400m Run

3 Squat Cleans (225/135)

2 Rounds of “Cindy”

1 round of “Cindy”= 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Posted in Workouts

06272016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

15 Minutes – Athlete’s Choice

CrossFit HQ – 160526 (Time)

75 pull-ups

Row 500 meters

75 push-ups

Row 500 meters

50 pull-ups

Row 500 meters

50 push-ups

Row 500 meters

25 pull-ups

Row 500 meters

25 push-ups

Row 500 meters

Posted in Workouts

06242016

Our Town CrossFit – CrossFit

Warm-up

5 Rounds of:

250m Row

10 movements of your choice…work on something…stretch something out…

Christine’s on the Road (Time)

3 Rounds of:

400m Run

12 Deadlifts (225/155)

21 Box Jumps (24/20)

**courtesy of CFNE

Posted in Workouts

06232016

Our Town CrossFit – CrossFit

Open Gym Thursday

Get At It

Warm-up

Make Sure You Get Loose

Metcon (Time)

60-40-20 Calorie Row

120-80-40 Squats

Posted in Workouts

06222016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

25 Minutes

250 Meter Row

20 Squats

15 Sit Ups

10 Push Ups

5 Pull Ups

25 Walking Lunges

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Squats

250 Meter Row

Establish working weight for the squat clean cycle – we will begin the squat cleans at the 25 minute mark of each class.

8×4 Squat Clean & Front Squats (Weight)

Squat Clean + Front Squat (8×4)

Every 1:30 Complete a set

(SC+FS)

1+3

1+3

2+2

2+2

3+1

3+1

4+0

4+0

*Squat Cleans are NOT touch and go*
72% + 15lbs

Metcon (Time)

Teams of 2

200 Double Unders Each (working at the same time)

100 Kettle Bell Snatch (53/35) divided by both partners. One person working at a time)

200 Double Unders Each (working at the same time)

Posted in Workouts

06202016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

15 Minute Athlete’s Choice

Cindy XXX (Time)

Complete as much as possible in 20 minutes of:

10 handstand push-ups

20 single-leg squats, alternating

30 pull-ups

15 handstand push-ups

30 single-leg squats, alternating

45 pull-ups

20 handstand push-ups

40 single-leg squats, alternating

60 pull-ups

25 handstand push-ups

50 single-leg squats, alternating

75 pull-ups

30 handstand push-ups

60 single-leg squats, alternating

90 pull-ups

*Each rep not completed will be added as 1 second penalty to the 20 minute time cap.

Posted in Workouts

06182016

Our Town CrossFit – CrossFit

PR Saturday – Get It
Post Your Results to Athlete Performance

Posted in Workouts

06172016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

Athlete’s Choice
The Squat Cleans will begin at 20:00

7×5 Squat Clean & Front Squats (Weight)

Squat Clean + Front Squat (7×5)

Every 1:45 Complete a set

(SC+FS)

1+4

1+4

2+3

2+3

3+2

4+1

5+0

*Squats Cleans are NOT touch and go*
Add 5 lbs to the last time you completed 7×5

Metcon (No Measure)

Partner Work

7 Minutes

5 Pull Ups or 2 Ring MU’s

rest 2 minutes

7 Minutes

5 Push Ups

Posted in Workouts
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