April 2015 ATHLETE OF THE MONTH
COURTNEY DYER In April, Courtney spent a week in Peru, on a trip for her school. When she wasn’t making South America a better place,... Read More
Wednesday 5/20/15
STRENGTH With a Partner Complete 2 Rds for Time: RDL 5,5,5,5 Row 2000m Muscle Up 5,5,5,5 100m Overhead Walking Lunge 20kg . 50 Toe to... Read More
Tuesday 5/19/15
MB Warm Up “Helen” . 3 Rds for Time . 400M Run . 21 KB Swings . 12 Pull Ups
Monday 5/18/15
Warm Up Strength 21-15-9 15-12-9 9-6-3 Empty Cans Close Grip Bench Press 5,5,4,3,2,1 Row for Calories Thrusters 95/65 Front Squats 135/115 Band Rotator 90/90 Box... Read More
Saturday 5/16/15
Buy In Tabata This! Cash Out Run 1 Mile Pull ups Run 1 Mile Push Ups Air Squats
Friday 5/15/15
Trunk Circuit STRENGTH For Time: Side Planks Back Squat 5, 3,3,3,2 100 Double Unders Hyper Holds . 50 Wall Balls Weighted Planks . 40 KB... Read More
Wednesday 5/13/15
Alternating with a Partner STRENGTH KB Complex Using 40% of Best Clean & Jerk Complete 3 Rounds each of: Push Press 5,5,3,3,3,3 3 Rds Each... Read More
Tuesday 5/12/15
21 Minute AMRAP For Time: 400 Meter Run With a Medicine Ball Times your Max Strict Pull Ups Number by 4 40 Squats to the... Read More
Monday 5/11/15
Hip Health Alternating with a Partner STRENGTH Hydrant Series Using 40% of Best Snatch Complete 4 Rounds each of: EMOM for 16 Minutes Banded Distraction... Read More
Saturday 5/9/15
EVENT 6 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups http://games.crossfit.com/workouts/regionals#individual-5