Archives For dips


hanley —  May 19, 2014 — Leave a comment

Workout of the Day
Fitness/Performance Strength:
Scap Jacked Strength on X-symmetry

Fitness/Performance WOD:
3 rounds for time of:
400 m run
20 pull-ups
50 air squats

Post your results on the Whiteboard.


hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
150 Wallballs for time 20/14
10″ target for Men and Women