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

08112016

Our Town CrossFit – CrossFit

Super Fun Thursday

PR a lift – Practice a skill – Catch up on a missed workout or you can get your heart rate up and tackle this…

Warm-up (No Measure)

500 Meter Row

25 Squats

400 Meter Row

20 Sit Ups

300 Meter Row

15 Push Ups

200 Meter Row

10 Pull Ups

100 Meter Row

5 DBall Cleans (pick the weight)

Metcon (Time)

1,000 Meter Row

100 Double Unders

800 Meter Row

80 Double Unders

600 Meter Row

60 Double Unders

400 Meter Row

40 Double Unders

200 Meter Row

20 Double Unders

Posted in Workouts

08102016

Our Town CrossFit – CrossFit

Partner WOD Wednesday

Warm-up (No Measure)

3 Rounds

200 Meter Jog

200 Meter Jog Backwards

Followed by shoulder stretches, mobility and HSPU practice.

Metcon (No Measure)

5 Rounds

New Round Every 5 Minutes

20 Calorie Row

20 GHD’s/Abmat Sit Ups

10 Def HSPU’s (2×45/45)

______________________

followed by a 200 m run

Partner 1 completes 1 round and rests while partner 2 completes his/her round.

Posted in Workouts

08082016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds

200 Meter Jog

20 Squats

20 Push Ups

20 Walking Lunges

20 Sit Ups

Metcon (Time)

3 Rounds:

500 Meter Row

400 Meter Run

30 AbMat Sit-Ups

20 Pull-Ups

Posted in Workouts

08052016

Our Town CrossFit – CrossFit

Team WOD 100’s No. 2

Warm-up (No Measure)

200 Meter Jog

20 Walking Lunges

200 Meter Jog Backwards

30 Sit Ups

200 Meter Jog Backwards

20 Walking Lunges

200 Meter Jog

Metcon (Time)

In Teams of 2 (each partner will complete 100 reps of each movement before moving onto the next movement).

200 Hand Release Push Ups

200 Toes to Bar*

200 Standing Reverse Lunge

200 Burpees
*Hanging Knee Raises

Posted in Workouts

8032016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

200 Meter Jog

20 Walking Lunges

200 Meter Jog Backwards

30 Sit Ups

200 Meter Jog Backwards

20 Walking Lunges

200 Meter Jog

Metcon (Time)

Partner WOD

200 Pull Ups

200 Handstand push-ups

200 GHD sit-ups

200 Pistols

*One partner working at a time

*The scale for HSPU’s is Pike Push-Ups

*The scale for GHD sit-ups will be weighted abmat sit-ups (35/26)

*The scale for pistols will be squats x 2

Posted in Workouts

08022016

Our Town CrossFit – CrossFit

Open Gym Tuesday
We’ll Have Fun and Remember to Post Your Numbers to Athlete Performance

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… ''...''