Archives for Today's Workout

#pullupgoals

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Snatch- Build to your New 1 Rep Max

4 Rounds For Time of:

14 DB Snatch 50/35

40 Double Unders

14 Calorie Row

Suggested Mobility: Foam Roll Lats, Ear to Shoulder Stretch, Calf Stretch and Roll Out

Have you registered for the CrossFit Open?

 https://open.crossfit.com/english#The%20Open%20is%20Yours

WORKOUT OF THE DAY

NO 5:30am

NO 9:30am

*all other classes as scheduled

5 Rounds For Time of:

400m Run

2 Rope Climbs

6 Clean & Jerk 155/105

2 Wall Walk

Suggested Mobility: Wall Stretch, Downward Dog, Thread the Needle, Towel Stretch

 

WORKOUT OF THE DAY

NO Hero WOD

NO YOGA 

Lifting 10am

Taryn and Jeff at Battle at the Barracks

 

Jeff and Taryn will be competing today at

Battle at the Barracks XI

Their heat times are: 9am, 10:40am & 12:40pm

WORKOUT OF THE DAY

ONLY

8:30am Team WOD

8:30am Cycle Box

No 9:30am CrossFit, No Yoga

4 Rounds For Time of:

Run 200m (each, relay style)

12 DB Clusters 50/35s

36 Calorie Bike/Row 

84 Double Unders

*In Teams of 2, one works, one rests, split the work anyhow

*Cluster- Squat Clean to Thruster

 

 

 

 

WORKOUT OF THE DAY

No 9:30am

No Mash

Front Squat- 

2×5 @65%, 5 @70%

4 @75%, 2×4 @80%

4 @85%

4 Rounds For Time of:

20 Wall Ball 20/14

12 Toes to Bar

20/15 Calorie Bike

Look who we found! Or did he find us…. We Love Coach Kevin! 

WORKOUT OF THE DAY

Friday Yoga has moved to Thursday Nights!

Open Gym 9:30am-11:30am

Lifting 5:30am

Yoga 6pm

7 Rounds For Time of:

7 Handstand Push Ups

7 Front Rack Lunges (R/L) 115/75

7 Pull Ups

7 Deadlift 225/155

7 Bar Facing Burpee

7 Back Squat 115/75

7 CTB Pull Up

Suggested Mobility: Foam Roll Lats, Hamstring Stretch w/rope, Thread the Needle 

This Saturday, 1/19 Jeff and Taryn will be competing at Battle at the Barracks XI. Let’s show our support and watch Male/Female Teams of 2 compete in this sport we all love! More info here https://www.battleatthebarracks.com/

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

Clean-

2@ 70%, 2@ 75%

2@ 80%, 2@ 85%

90% 2 x 1

AMRAP in 15 minutes (2 person teams):

One works, one rests, break up reps as needed

2/2, 4/4, 6/6, 8/8…. 

Squat Cleans 155/105

Burpee Box Jumps 24/20

 

Suggested Mobility: Couch Stretch, Downward Dog, Ear to Shoulder stretch

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Skill: Wtd. Hanging Knee Raises 6 sets of 5

For Time:

27-21-15-9

KB Swings 53/35

Calorie Row

Thruster 95/65

Suggested Mobility: Samson Lunge Hold 1 min each, Russian Baby Maker 30secs, Seated Center Splits

Go Patriots! 

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

Snatch-

2@ 70%, 2@ 75%

2@ 80%, 2@ 85%

90% 2 x 1

AMRAP in 17 minutes of:

40 Burpees

30 Power Snatch 75/55

30 Burpees

30 Power Snatch 95/65

20 Burpees

30 Power Snatch 135/95

10 Burpees

As many reps as possible: Power Snatch 155/105

Suggested Mobility: Foam Roll Lats, Scorpion Kick x 10, Downward Dog

LET’S VOTE AGAIN CFP!

Because we can lets all vote again

James, Mike and Jen R. all have businesses that have made it to the second round of Santee’s Favorites! Our job is to VOTE. Click the link (It is so easy to do!) Vote for our friends. https://santeechamber.com/vote

Mike-  Construction/Contracting Vote for Raceway Electric

Jen R- Entertainment/Media Vote for Off Broadway Live

James- Insurance services Vote for State Farm James Cassady

3,2,1, GO VOTE!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

“Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 DB Deadlift 75/50
8 Push-press 135/95

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

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