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Workout of the Day

Thanksgiving Holiday Schedule

11/25/2014

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I, as well as others, will be leaving town for the Thanksgiving holiday so the rest of the week will be on your own regarding the gym.  You can look at crossfit.com, or crossfitterra-firma.com if you need ideas for workouts.  We will pick it back up on Monday November 1st.  Everyone have a great holiday and try to do some moving to offset some of your extra eating.
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20141124-MonBCSO

11/24/2014

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10 Minute AMRAP
5 Shoulder 2 Overhead  115/75, 95/55
10 Deadlifts  115/75, 95/55
15 Box Jumps  24/20
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20141121-FriBCSO

11/21/2014

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Open Gym Friday!  Woo Hoo!
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20141120-ThuBCSO

11/20/2014

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Strength:
Front Squat 5x3 reps
-then-
8-round tabata of double-unders
-then-
8-round tabata of situps
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20141119-WedBCSO

11/19/2014

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3 Rounds for time of:
50 Hip Extensions/Thrusts
25 Strict Pull-ups



*View the video link for good tips on hip extension execution.

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20141118-TueBCSO

11/18/2014

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For time:


10-9-8-7-6-5-4-3-2-1
C2B Pull-ups
Thruster 75/55
-THEN-
1-2-3-4-5-6-7-8-9-10
Burpees
Sit-ups
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20141117-MonBCSO

11/17/2014

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3 rounds for time of:
30 toes-to-bars
15 clean and jerks 135/95
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20141112-WedBCSO

11/12/2014

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Girl-WOD Wednesday-Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
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20141113-ThuBCSO

11/12/2014

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CF Games Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (Guys: 95# / Gals: 65#)
Burpees over the bar
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20141111-TueBCSO

11/11/2014

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2014 CF Games Open Workout 14.1

Complete as many rounds/reps as possible in 10 minutes of:
30 Double-unders (90 Singles)
15 Power Snatches Guys:75# / Gals: 55#

*45 reps per complete round.  Score = total reps completed
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