12/20/2016

Posted by Coach Brian on December 19, 2016
Comments Off on 12/20/2016
Category: CrossFit Daily Workout
2 minute AMRAP of: Max box jumps,  24/20” 2 minute AMRAP of: Max KBS,  32/24kg 2 minute AMRAP of: Max HSPU 2 minute AMRAP of; Max Wall Ball shots, 20/14# 2 minute AMRAP of: Max Double-unders 2 minute AMRAP of: Max KB Deadlift, 32/16kg Rest 1 minute between AMRAPs–score is total reps combined. Fitness -Box jump: step-ups, 20/16” -KBS, 24/16kg, -HSPUs: inverted (pike) pushups -WB: 9′ target, 14/10# -DUs: 2x singles -KBDL: 24/16kg  

12/19/2016

Posted by Coach Brian on December 18, 2016
Comments Off on 12/19/2016
Category: CrossFit Daily Workout
Lisa’s words:“When you see the wod for tomorrow and your reaction is “ugh” bcuz it’s got one of things you just can’t seem to get. Don’t skip it, show up anyway and work on it again…it just might be your day! After 3 yrs, I finally climbed that rope!!!!” We’re SO PROUD of you, Lisa! A. Overhead squat: 3 x 12 (12-12-12) * *Working sets at 60% of 1RM B. For time: 1000 meter row

12/20/2016

Posted by Coach Brian on December 18, 2016
Comments Off on 12/20/2016
Category: Big Horn Barbell
Individual mobility and skill work.

12/17/2016 – Free Workout at 9:30 am!

Posted by Coach Brian on December 17, 2016
Comments Off on 12/17/2016 – Free Workout at 9:30 am!
Category: CrossFit Daily Workout
“Angie meets Annie” Partner Workout For time: 50 Double-unders – both partners 200 pull ups – 1 person working 40 Double-unders – both partners 200 push ups – 1 person working 30 Double-unders – both partners 200 sit ups – 1 person working 20 Double-unders – both partners 200 squats -1 person working 10 Double-unders – both partners

12/16/2016

Posted by Coach Brian on December 15, 2016
Comments Off on 12/16/2016
Category: CrossFit Daily Workout
A. 15 minutes to practice rope climb technique. B. EMOM for 10 minutes: 1 rope climb 10 KB swings, 24/16kg32# Fitness -Rope climb: 1 rope climb from seated position on floor to a fully standing position. -KB: 16/12kg C. For time: 50 walking lunges