Tuesday Workout of the Day

April 7, 2014 by

A. Press @20×1; work up to a 1RM in 12 Min
+
21-15-9
HSPU
Ring Dips
Push Ups

+

20 Sec AD All Out; rest 2-3 min X 4

8:30AM Class:
A1. Deadlift @ 30×1 X 12 X 3; 45s
A2. Sup grip Pull Up or Negs @ 3110 X 8-10 X 3; 45s
B1. GHR @ 20×1 X 10 X 3; 45s
B2. 60 Sec FLR in Rings X 3; 45s
C1. Overhead Squat @ 30×1 X 12 X 3; 30s
C2. 60 Sec Double Unders; 60s
D1. Seated Bicep Hammer Curls @3010 X 12 X 3; 30s
D2. Tricep Ext w/ EZ Bar @ 3010 X 10 X 3; 30s
Jackie

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Wednesday Workout of the Day 9:00AM

December 26, 2012 by

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

rest 10 Min then

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Post time to comments. Big Dawgs come at 10:00am. No open gym at 9:00 during class.

How much carbohydrates do you need for optimum performance?

Two CrossFit Games competitors under one roof! Diane McKinney & Mary Lampas from CrossFit Ute.

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