Workout of the Day

Sunday WOD

Cleans x2
Build up to a heavy double

EMOTM for 20 min
Even – 5 HSPU (10 HR Pushups)
Odd – 5 Cleans (185/135#/75%)

Compare to June 19/13

Must have been a doozy!

Must have been a doozy!

1500 reps

*Best of luck to all out athletes competing at the Maritime Mayhem this weekend!!

Complete all 1500 reps with a partner. Only one partner can be working at a time. You may do the workout in any order, but you must complete the whole exercise before moving onto the next.

1000 Skips
100 Burpees
100 Situps
100 Pushups
100 Squats
100 Pullups

Compare to Jan.25/14

IMG_3779

Friday’s QOD

As you know, all of the workouts this week came from the main site (CrossFit.com). Tell us what you thought about them.

Push Press x3
70-70-70-70-70%

3 rounds
30 sec L-Sit
20 Pullups
10 Thrusters (135/95/70%)

Marc shows great control

Marc shows great control

Perfect your snatch

Snatch technique

21-15-9 reps
T2B (2x kickouts)
Snatches (115/80#/65%)

Morgan reaches for his toes

Morgan reaches for his toes

Strength Day

Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2

Back Squats x5
60-65-70-75-80

Have you seen our new GHD machine? Be sure to ask a trainer before trying it.

Have you seen our new GHD machine? Be sure to ask a trainer before trying it.