10202017

A sneak peek of what goes on at our town crossfit

Base Line (Time)
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Metcon (AMRAP – Reps)
8 Five Minute Rounds

Rounds 1,3,5,7
400 Meter Row
25 Pull Ups

Rounds 2,4,6,8
400 Meter Row
25 Push Ups

3,400 Reps

Posted in Workouts

10052017

Open Gym or do this…

Warm Up:
500 Meter Row
Then:
50 Squats
50 Sit Ups
40 Squats
40 Walking Lunges
30 Squats
30 Push Ups
20 Squats
20 Pull Ups
10 Squats
10 Handstand Push Ups

Metcon:
Goat Day
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today.

Posted in Workouts

10042017

10042017
Warm Up

5 Minutes of skipping
Followed By:

25 Squats
25 Sit Ups
25 Push Ups

20 Squats (45/35)
20 Sit Ups
20 Push Ups

15 Squats (95/65)
15 Sit Ups
15 Push Ups

10 Squats (135/85)
10 Sit Ups
10 Push Ups

5 Squats (185/125)
5 Sit Ups
5 Push Ups

Squats originate from the ground

Partner WOD

30-24-18-12-6
Back Squat (225/155)

150-120-90-60-30
Double Unders
(Back Squat is from the rack)

Posted in Workouts

10032017

TUE OCTOBER 03, 2017 10032017
Open Gym
or give one or both of these a try
5 Minutes of skipping
followed by:
2 Rounds:
10 Burpees
15 Push Ups
20 Sit Ups
25 Squats
30 Walking Lunges

Begin warming up to your starting weight of 60%
Metcon (Weight)
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest 60 seconds, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 85-90+% x 1 rep
*Set 9 – 85-90+% x 1 rep
*Set 10 – 85-90+% x 1 rep

Score equals total weight lifted
Ben (Time)
21 min Amrap
10 HSPU
1 Squat Clean (255/165)
17 GHD’s
Scale as needed

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… ''...''