Daily WOD

/Daily WOD/

Mashup, Wednesday, 9/28/2016

 

View More: http://stevisayler.pass.us/crossfit-sept9th


Workout of the Day

Warmup:  Zizz

Skills:

Strength/Metcon:

21-15-9
Lat Burpees/bar
OHS 95/65
C2B
Rest 5 minutes
5 minutes to find a max Sh Press

Cashout:
Planks
5 x :45/:30

430pm Strength:
Deadlift


 

By | September 27th, 2016|Uncategorized|0 Comments

Chipper, Tuesday, 9/27/2016

 

View More: http://stevisayler.pass.us/crossfit-sept9th


Workout of the Day

Warmup:
Discuss Goal work while you warmup

Skills:
Goal Work

Metcon1:
For time:
100 Dubs
25 T2B
25 DL 225/155
50 BJO 24/20

Metcon2:
Run 1 Mile

430pm Strength:  Snatch

2016-09-27


 

By | September 26th, 2016|Uncategorized|0 Comments

20 minutes of 10’s Monday, 9/26/2016

 

View More: http://stevisayler.pass.us/crossfit-sept9th

Congratulations to Coach Lenna on her 9th place finish this past weekend at the Cascade Classic in Seattle, WA. This event was an invitation only event and Lenna got to go by doing so well at their qualifying workouts. Great job Lenna we are all so proud of you! Congratulate her when you see her next, and maybe even the time after that!


Workout of the Day

Warmup:
Couch Stretch
+ Burgener

Strength: E2MOM
Back Squat
2 x 2 @ 90%

Metcon:
20 AMRAP
10 Power Snatches 95/65
10 Push-ups
10 Wall Balls 20/14

Cashout:
Accumulate 3:00 of L-sit

430pm Strength:
Push Press + Accessories

2016-09-26


 

By | September 25th, 2016|Uncategorized|0 Comments

Sunday, 9/25/2016

 

View More: http://stevisayler.pass.us/crossfit-sept9th


Mashup

0:00 – 10:00
EMOM
1 Muscle-up + 2 Ring Dips
(1 MU = 3 strict pull-ups)

10:00 – 20:00
3 RFT
15/10 Cal Row
15 Box Jumps 20/18

20:00 – 30:00
5 RFT
5 Strict Press 75/55
10 Bar on back lunges (alt)

img_6559


 

By | September 24th, 2016|Uncategorized|0 Comments

Saturday, 9/24/2016

View More: http://stevisayler.pass.us/crossfit-sept9th


Surprise Saturday Coach today….. !!

Workout of the Day

8am WOD
We’ll put together an awesome WOD to get your weekend started involving many of the moves you haven’t done this week.

9am WOD

The MikeIraFritz class is always at 9am on Saturday.  We work on the most basic of strength lifts that will help you build your strength for CrossFit and life.  These are lifts you should be doing at weekly and by having a Saturday Class to focus on them we can ensure everyone has a chance to work on them.  Back Squat or Deadlift and Strict Press or Bench Press.

10am All Comers

A beginner Class that will get you moving.  We play games.  It’s a load of fun.  Bring a friend.

11am Advanced WOD Coached by Jeremy but the WOD is brought in by Rebecca B.  Surprise!

2:30 JuneWOD coached by Coach June.  A normal WOD with extra flexibility work

img_6558


 

By | September 23rd, 2016|Uncategorized|0 Comments

Friday 5s, Friday, 9/23/2016

 

View More: http://stevisayler.pass.us/crossfit-sept9th


Workout of the Day

Warmup:  Calves/Shins

Skills:  DU template
1st- 10 = 4SU/1DU
2nd – 20 = 3SU/2DU
3rd – 30 – 2SU/3DU
4th – 40 – 1SU/4DU
5th – 50 – 5DU

Strength:

Metcon:
Friday 5s
5 RFT
10 Cal Row
200m Run
10 Cal Ski Erg
Double Unders  (See table above)
10 Cal Assault Bike

Cashout:  50 Hip Extensions

430pm Strength:  Squats

img_6546


 

By | September 22nd, 2016|Uncategorized|0 Comments

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