2 CF Games Tickets For Sale

7/18/19

Workout of the Day

If you are interested in CrossFit Games Tickets, please read the post

A.) 3 Sets:

8/s Powell Raise 

8/s Seated External Rotation 


B.)5 X 3 Minute AMRAP, Rest 1 between rounds

1 Rope Climb/ 3 Strict Chin Ups/3 Supinated Ring Row  

6 Push Ups 

9 Air Squats 

*Pick up where you leave off

OLY CLASS

Snatch x 15 x 1, Rest 1 minute between lifts (Missed reps count for set)

Using Final Weight, 5 x 1.1.1

*Build in small increments. Focus on speed and technique

Go USA!

7/8/19

Workout of the Day

A.) 3 Sets:

-5-7 DKB Squat (3030)

-1 Min AMRAP V Ups

8 Minute AMRAP 

(155/105)

Squat Clean + 

Front Squat 

Start with 1 rep of each, then increase 1 rep each round. 

Example 1 squat clean + 1 front squat 

2 Squat Cleans + 2 Front Squats

HERO WOD: M.I.R

7/6/19

Workout of the Day

AMRAP (with a Partner) in 30 minutes

Station 1: "Michalski"

From 0:00-10:00, Partner A performs:

23 Wall Ball Shots (20/14 lb)

53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: "Irvine"

From 10:01-20:00, perform:

30 Alternating Dumbbell Snatches (50/35 lb)

14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3: "Rittner"

From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

2 Laps

Partner B performs Burpees*

* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.

Happy Independence Day!

7/4/19

Workout of the Day

30 Minute AMRAP 

1 Rope Climb (3 Strict Chin Ups) 

7 Thrusters (135/95)

7 Burpees 

6 Box Jumps (24/20)

*Partners Alternate Running 1 lap, working together to complete the rounds.

Depending on how many people show up, it may turn into teams of 3. Partner 3 will hold a plank.