Workouts for Week of 3/19/18 – 3/25/18

Posted by Roberto Martinez on March 18, 2018
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Category: CrossFit Daily Workout
Join us Sunday, March 25th for “The INCLINE” Monday, 3/19/2018 Warm up: Coach’s Choice + 15 Wall Balls A. Back Squat E2MOM, for 10 minutes (5 sets): 6 reps @ 65% 4 reps @ 75% 2 reps @ 85% 2 reps @ 90% 1 rep @ 95% followed by… One set of Back Squat x Max Unbroken Reps @ 87% B. 3 rounds of: 50 Double-Unders/ 150 Singles 15 Toes to Bar 16 Kettlebell Thrusters,

Friday, 3/16/2018

Posted by Roberto Martinez on March 15, 2018
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Category: CrossFit Daily Workout
Warm Up: Coach’s Choice + 12 Wall Balls “18.4” “Diane” 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Scaled: Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl *Time Cap: 9 minutes

Workouts for Week of: 3/12/18 – 3/18/18

Posted by Roberto Martinez on March 11, 2018
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Category: CrossFit Daily Workout
Monday, 3/12/2018 Warm Up: Coach’s Choice + 12 Unbroken Heavy Wall Balls (Use a heavier ball than normal) A. Deadlift 65% x 6 75% x 4 85% x 2 90% x 1 95% x 1 100% x 1 Rest 3 minutes between sets. B. 3 rounds of: 400 Meter Run 30 Hand Release Push Ups 20 Alternating Reverse Lunges with Kettlebells (16/24) ———- Tuesday, 3/13/2018 Warm Up: Coach’s Choice + 11 Unbroken Heavy Wall balls

Sunday, 3/11/2018 at CrossFit Terra Nova (9am)

Posted by Roberto Martinez on March 10, 2018
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Category: CrossFit Daily Workout
“Thompson” U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Friday, 3/9/20018

Posted by Roberto Martinez on March 8, 2018
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Category: CrossFit Daily Workout
“18.3” _ 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes Scaling Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches