Running work: 400 meter run, rest 40 seconds, 300 meter run, rest 40 seconds, 200 meter run Rest 3 minutes 400 meter run, rest 40 seconds, 300 meter run, rest 40 seconds, 200 meter run Workout of the Day: “Midnight City” 21-15-9 Bar facing burpees Push press Fitness: 95/65 Performance: 125/85 Happy 40th Birthday, Coach Kristen!...

11 February, 2016 /

   Strength: Power Clean + Squat Clean 4 x 1 @ 78% of power clean E2MOM OPEN WOD WEDNESDAY Workout of the Day: “CrossFit Open Workout 14.4″ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20lb – 10ft, 14lb – 9ft 30 cleans (135/95) 20 muscle-ups...

10 February, 2016 /

No strength or skill: Workout of the Day: “Doin’ Time” 5 rounds: 5 handstand push-ups 10 power snatch (115/75) 15 burpees 20 KB swings (55/35) 25 box jumps (24/20) 3 minute rest (Fitness and performance)...

09 February, 2016 /

Strength/skill/conditioning: EMOM x 12: Min 1: 40 seconds max calorie row Min 2: 3 TNG power snatch (athlete picks weight) Minute 3: 15 GHD sit-ups or 25 AbMat sit-ups Workout of the Day: “Over and Underneath” 6 rounds for time: 3 snatches 2 rounds of Cindy 1 rope climb (15 ft)* Fitness: wall climbs*, 115/75 Performance: 155/105...

02 February, 2016 /