Workout of the Day

Thursday, August 22nd 2019

Matt

Strength
Week 2: Back Squat
 3 Sets of 9 reps at 70% 1RM
 *rest 3 minutes between sets

Metcon
For Time
15-12-9-6-3
Russian Kettlebell Swings 
Toes to Bar
10 Cal Bike

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Wednesday, August 21st 2019

FREE for ALL BTB MEMEBRS

4 Rounds For Time
800m Run
 10 Ground to Overhead
 40 Sit-Ups

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45

Cooldown
10 cal bike/row
 3 min foam roll
 10 cal bike/row
 3 min: 3 position shoulder stretch

Tuesday, August 20th 2019

Strength
Week 2: Push Press
 6 Sets of 3 reps at 70% 1RM
 *rest 2 minutes between sets

Metcon
AMRAP in 10 Min
 7 Wall Balls
 7 Pull-Ups
 30 Double Unders

 Rx: 20/14
 Fit: 20/14 or 14/12, Low Box Jumping PU, 60 Singles
 Dyn: 10, Ring Rows, 30 Singles

Cooldown 
4 minutes cumulative foam rolling; pick muscle group

Monday, August 19th 2019

Daniel R.

Skill
Single Leg Romanian DL
 Use barbell and build to heavy with good balance and posture.

Benchmark
 “Christine”
 3 Rounds For Time
 500m Row
 12 Deadlifts
 21 Box Jumps

 Rx: Bodyweight DL, 20″
 Fit: 3/4 Bodyweight DL, 20″
 Dyn: 1/2 Bodyweight DL, 20″ step ups

Cooldown
5 minutes banded hamstring stretch.

Saturday, August 17th 2019

“Hall”
5 Rounds for Time
3 Cleans (225/155)
200m Sprint
20 Kettlebell Snatches (53/35) (10 each arm)
2 Minute Rest

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah. 

The “Hall” Hero WOD was first posted on CrossFit main site as the workout of the day for Sunday, June 7, 2015.

Friday, August 16th 2019

Emilio

“Filthy 50”
50 Box Jumps (24/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35#)
50 Back Extensions
50 Wallballs (20/14#)
50 Burpees
50 Double-unders

Thursday, August 15th 2019

Lindsay

For Time
500m Row
then
12-9-6
Deadlift + Hang Power Clean + Front Squat
Dips
then
1000m Row
then
6-9-12
Dips
Deadlift + Hang Power Clean + Front Squat
then
500m Row

Rx: 95/65
Fit: 75/55
Dyn: 55/35

Tuesday, August 13th 2019

Elise

AMRAP in 5 Min
Buy In: 50/35 Cal Bike
3 Pull-Ups
6 Push-Ups
9 Wall Balls (20/14)

Rest 5 Minutes

AMRAP in 5 Min
Buy In: 35/25 Cal Bike
3 Pull-Ups
6 Push-Ups
9 Wall Balls (20/14)

Rest 5 Minutes

AMRAP in 5 Min
Buy In: 20/15 Cal Bike
3 Pull-Ups
6 Push-Ups
9 Wall Balls (20/14)

Monday, August 12th 2019

Coach Tim

Strength
Week 1: Back Squat
 3 Sets of 10 reps at 65% 1RM
 *rest 3-5 min between sets

Metcon
For Time
 21-15-9
 Hang Power Clean
 Toes to Bar
 400m run

Rx: 135/95
Fit: 95/65
Dyn: 55/35