Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Tuesday, March 7, 2017
Sunday, March 5, 2017
Monday, February 27, 2017
WOD February 28, 2017
WOD
Chelsea
Every minute on the minute for 30
minutes perform
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Wednesday, February 22, 2017
WOD February 23, 2017
WOD
Complete as many rounds as
possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball
Tuesday, February 21, 2017
WOD February 22, 2017
WOD
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Monday, February 20, 2017
Wednesday, February 15, 2017
WOD February 16, 2017
"FIGHT GONE BAD"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Tuesday, February 14, 2017
WOD February 15, 2017
Skills
Rope climbs
WOD
Complete as many rounds as possible in 20 mins of :
15ft rope climb, 1 ascent
5 Burpees
200 -meter run
Rope climbs
WOD
Complete as many rounds as possible in 20 mins of :
15ft rope climb, 1 ascent
5 Burpees
200 -meter run
Monday, February 13, 2017
WOD February 14, 2017
Valentine's Day WOD
PART 1 (for points):
“THE BREAKUP”
With a running clock BOTH partners simultaneously complete:
1st minute:
1 Push Press (115# / 75#)
1 Burpee
2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees
Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.
PART 2:
“THE MAKEUP”
Medicine Ball Relay
20/16 lb
8 laps as a team
Saturday, February 11, 2017
WOD February 13, 2017
SKILLS
Knees to Elbows
Deadlifts
WOD
5 Rounds
1 minute of deadlifts 185/95lbs
1 minute of pushups
1 minute of knees to elbows
Thursday, February 9, 2017
CrossFit Totals #1
The team completed their first CrossFit Totals evaluation. CrossFit Totals is a culmination of three exercises: Back Squat, Press, and Deadlift. The heaviest total weight achieved
was 1065 lbs by SPC Zach Rehm
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