overhead lunge steps

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…

Partner “Alex” – Teams of 2 for time: [21 Minute Time Cap]
1000m Row
20 Power Snatches (m = 115/155, w = 80/105)
60 Burpees over the bar
20 Power Snatches (m = 115/155, w = 80/105)
1000m Row

Post time to complete the WOD. Ex: 15:34 Rx

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 08.26.16 Read More »

Matt C with Mom and Dad watching in the box bleachers on Friday Night Lights

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute

very rep counts. Post total reps from all rounds. Ex: 468 Rx.

And coming Saturday…

Partner WOD!!

12 Rounds [24 Minute Time Cap]
6 Box Jumps (24/20) — Partner dead hang hold
9 Front Squats (95/65) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (95/65)

All rounds and reps team totals. One partner working at a time while other in static hold.

Post time to complete WOD. Ex: 23:10 Rx